Do your workout goals include building strength and/or adding muscle mass? If so, you’re probably spending plenty of time on resistance training and lifting heavier weights in shorter reps. But there are also some of steps you can take outside the gym that can support your training goals and help you build the powerful guns you’re looking for.
For example, let’s talk about food. Try adding these proven muscle-builders to your diet every day and see what happens.
Muscle Building Foods: Lean meats
Lean meats provide an excellent source of healthy, low calorie protein. But take note: by “lean meat,” we mean chicken, turkey, and fish (especially wild caught salmon). We don’t mean beef or pork, which can add excess unhealthy fats and set your progress back. When you’re hungry for a burger or chili, choose ground turkey instead of beef. And eat a serving of fresh fish at least three times a week.
Muscle Building Foods: Coffee
Coffee is one of the most misunderstood and also highly researched foods in the world. Even though we don’t know everything about how it works, coffee appears to increase endurance, especially during anaerobic activities like lifting and short-distance running. This means that after a cup or two, we can complete more reps. So the benefits are indirect, but clear.
Muscle Building Foods: Eggs
Eggs are packed with vitamin B12, B6, Iron, phosphorus, and choline, which are all essential to strong muscles and connective tissue. But don’t skip the yolks. That’s where the most powerful benefits lie.
Muscle Building Foods: Nuts and Legumes, Especially Almonds
A handful of almonds a day will help you stock up on vitamin E, and vitamin E contains powerful antioxidants that help damaged muscle tissues heal after intense workouts. The vitamins and phytonutrients in almonds are also great for your brain.