Eat These 5  Foods to Build Lean Muscle

by Paul Jones
April 6, 2013

Lady Weight LifterUnfortunately muscles aren't made from eating cookies and ice cream. I think most of us know by now protein is the building block of muscle tissue, it aides in muscle repair and prevents deterioration. If you're seeking natural muscle building foods to maintain muscle mass think about adding these 5 foods to your diet: eggs, buckwheat, steak, salmon and bison.

Ad these foods in the right portions to a complete meal along with a moderate weight training program and you have a simple receipt for eating to build muscle.

EggsEggs, eaten with the yolk, are at the top of the list for containing the highest quality protein you can consume. One boiled egg contains approximately 6 grams of high quality protein. Not only are eggs the cheapest and best protein around they are also filled with vitamins B12, B6, D, and E. Vitamin B12 is essential in helping to adequately oxygenate your muscles and fight muscle fatigue.

BuckwheatBuckwheat, is actually the fruit of a plant that is used as a substitute for grains. Buckwheat is a great source of high quality easily digestible protein because it contains eight essential amino acids ' proteins that the body must get from diet. Besides having dietary fiber buckwheat is packed with B vitamins, phosphorus, potassium, iron, calcium and magnesium. Buckwheat is a great substitute for brown rice and can be bought in health food stores as flour, or kasha (roasted kernels that are ground into granules). Kasha may also be found in the pasta or rice isle of your local grocery store.

SteakSteak undeservingly has a bad reputation for being high in saturated fat. Today's lean beef is not your father's steak anymore. The beef industry has taken considerable efforts to respond to government guidelines and consumer demand for leaner beef. A 7oz sirloin steak will provide you with a whopping 40 grams of muscle building protein and only 4 grams of saturated fat. Calorie for calorie beef is the most nutrient-dense food providing essentials such as, zinc, B vitamins and iron.

salmonSalmon is a healthy source of protein recommended by the American Heart Association and is also an excellent source of omega-3 fatty acids, vitamin D, and selenium. Salmon is naturally low in saturated fat and recent research has shown that eating oily fish containing omeg-3 fatty acids may help lower your risk of coronary artery disease. The marketplace offers salmon wild caught, farm raised, canned, smoked, and brined. According to USDA figures, there are nutritional differences, depending on the source and methods of preparation of salmon. Wild Atlantic salmon is recommended because it deliver more protein than the others.

buffaloe meatBison , sweet, flavorful and tender, buffalo meat packs a nutritional wallop. Exceptionally high in protein and minerals, bison is low in fat, calories and cholesterol. It tends to satisfy you more while eating less. The American Heart Association recommends bison meat for a heart healthy diet due to its low fat and cholesterol content. Buffalo is high in protein, iron, selenium, phosphorus, zinc, copper, potassium, riboflavin, niacin, and vitamins B6 and B12. In addition to having fewer calories, less fat and less cholesterol, there are no growth hormones, steroids, or sub-therapeutic antibiotics. These animals are both environmentally friendly and people friendly.

Of course these are just a few high quality protein foods to help you build lean muscle mass. Also muscle tissue is approximately 75% water so it is important to stay hydrated and drink plenty of water through out the day.

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