As a fitness enthusiast, you probably know that building muscle and boosting energy require a combination of regular exercise, adequate rest, and proper nutrition. While there are many different foods that can help you achieve your goals, some are more effective than others. Here are the top 10 foods for building muscle and boosting energy.
- Lean Beef
Lean beef is a great source of protein, which is essential for building muscle. It’s also rich in iron, which helps deliver oxygen to muscles, and creatine, which can help increase muscle mass and strength. Look for cuts that are at least 90% lean and avoid processed meats like bacon and sausage.
- Eggs
Eggs are another excellent source of protein, with about 6 grams of protein per egg. They’re also high in essential amino acids, which are the building blocks of muscle. Plus, eggs are a good source of vitamin D, which is essential for strong bones.
- Chicken Breast
Like lean beef, chicken breast is an excellent source of protein. It’s also low in fat and calories, making it a great choice for people looking to build muscle while maintaining a healthy weight. To keep it healthy, avoid breaded and fried chicken and opt for grilled or baked instead.
- Quinoa
Quinoa is a high-protein grain that’s also rich in fibre and complex carbohydrates. It’s a great source of energy for workouts and can help replenish glycogen stores in the muscles. Quinoa is also gluten-free and can be used in a variety of recipes, from salads to stir-fries.
- Greek Yoghurt
Greek yoghurt is a great source of protein and calcium, which are both essential for building and maintaining muscle mass. It’s also a good source of probiotics, which can improve gut health and overall immunity.
- Almonds
Almonds are a great source of healthy fats, protein, and fibre. They’re also rich in magnesium, which is essential for muscle contraction and relaxation. Almonds can be eaten as a snack or added to recipes like salads and smoothies.
- Salmon
Salmon is a great source of protein and healthy fats like omega-3 fatty acids. It’s also rich in vitamin D, which is essential for bone health and muscle function. Salmon can be grilled, baked, or broiled and served with vegetables for a complete meal.
- Sweet Potatoes
Sweet potatoes are a great source of complex carbohydrates, which can provide sustained energy for workouts. They’re also high in vitamin A, which is essential for immune function and eye health. Sweet potatoes can be roasted, mashed, or used in a variety of recipes.
- Oatmeal
Oatmeal is a great source of complex carbohydrates and fibre, which can provide sustained energy throughout the day. It’s also a good source of protein and can be used as a base for a variety of recipes, from overnight oats to oatmeal cookies.
- Broccoli
Broccoli is a great source of fibre, vitamin C, and other antioxidants. It’s also rich in phytochemicals that can help reduce inflammation and improve overall health. Broccoli can be steamed, roasted, or used in a variety of recipes, from salads to stir-fries.
In conclusion, building muscle and boosting energy require a combination of regular exercise, adequate rest, and proper nutrition. The top 10 foods for building muscle and boosting energy are lean beef, eggs, chicken breast, quinoa, Greek yoghurt, almonds, salmon, sweet potatoes, oatmeal, and broccoli. By incorporating these foods into your diet, you can fuel your workouts, build muscle, and improve your overall health. If you’re in the Altona area and need to see a personal trainer for your muscle, strength and weight loss goals, then book in a session with Fortify Fitness today.
References:
- Healthline. (2021). 26 Foods That Help You Build Lean Muscle. https://www.healthline.com/nutrition/26-foods-that-help-you-build-lean-muscle
- Harvard Health Publishing. (2017). Foods that fight inflammation. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
- Mayo Clinic. (2020). Strength Training: Get stronger, leaner, healthier. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
