Best Foods And Nutritional Foods For Muscle Building


Every men understand the importance of protein in building muscles. This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff. Process of muscle growth requires more than just protein. Weightlifting also burns energy in the form of muscle glycogen, so your diet also needs to include a healthy serving of carbs to both replenish muscle glycogen stores and to boost insulin, a hormone that helps shuttle amino acids into the muscles. Eating protein helps building & maintaining muscle. Protein is a natural part of your diet. It's found in meat, eggs, fish and poultry. Everyone needs to eat protein as part of a healthy balanced diet. The problem is that if you are building muscles, you will need to consume more protein than normal. Protein is also used to create hormones and enzymes, and to strengthen the immune system. So you will need best foods and protein and nutritious for muscle building. Here, are best food for muscle-building, mind-blowingly-yummy-tasting shake recipes.

Best Foods And Nutritional Foods For Muscle Building 

1. Water 

  • Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training.
2. Cottage Cheese



  • Most important bodybuilders include cottage cheese among their top muscle-building foods.


3. Almonds



  • Almonds are awesome source of heart-healthy monounsaturated fats and magnesium.


4. Flax Seeds

  • Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.


 5. Egg

  • Egg protein is considered to be the most readily utilisable protein with the highest biological value of any whole food. This means that the protein in eggs is used most efficiently for muscular growth.
6. Oyster

  • 50 grams of protein with only 15 grams of fat. Oysters is great source of zinc. Zinc is another mineral that’s essential to protein synthesis, thus making oysters a top food for muscle growth.


7. Soy

  • Soy provide complete protein, soy packs its protein in style.


8. Yogurt

  • Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.


9. Extra Virgin Olive Oil



  • It contains more polyphenols and tastes better. Add 1-2 tbsp olive oil to your salads.


10. Carrots



  • Carrots are also rich in fiber, low calorie and taste good, even raw.


11. Green Veggies



  • Green vegetables high in soluble fiber and low calorie, helping fat loss. cabbage, broccoli, cauliflower, kale, Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.
12. Oranges



  • Oranges are packed with Vitamin C which can fight and make your body strong and boost your stamina also.


13. Red Meat

  • Red meat is great source of Protein, vitamin B12, iron, zinc, carnosine and even omega-3. Best for your basic muscle


                   Best Protein Shakes For Muscle Growth 

(1). 
  • * 1 cup_ fat-free milk
  • *1 scoop chocolate whey protein
  • * 1⁄2 cup low-fat cottage cheese
  • * 10 _Almonds 
  •  Blend Until Mostly Smooth.

(2).
  • * 1 cup_ water
  • * 2  sliced peaches in juice
  • * 1 packet _Brown Sugar 
  • Blend Until Mostly Smooth.

(3). 
  • * 1 cup_ orange juice
  • * 1 cup _ Apple Juice
  • * 1 scoop _vanilla ice 
  • * 1 cup fat-free yogurt
  • Blend them all like Smoothie.

(4). 
  • *1 cup _unsweetened Coconut Milk
  • * 2 scoops_ Vanilla Ice 
  • * 2 table spoon Orange Juice
  • * 1_frozen Banana
  • Blend All The Ingredients Smoothly.

(5). 
  • * 1 cup _ Apple Juice
  • * 1 cup _ Greek Yogurt
  • * 1 table spoon_ Orange Juice 
  • * 1/2 cup frozen Mango
  • * 1/2 cup frozen Pineapple
  • * 2 scoops Vanilla Protein
  • Blend them all in Blender.

(6). 
  • * 1 cup _Almond Milk
  • * 2 scoops_ Chocolate Protein
  • * 1 tea spoon Cinnamon
  • * 1 table spoon Dark Chocolate Chips
  • * 2 frozen_ Bananas
  •  Blend Until Mostly Smooth.

(7).
  • * 1 cup_ Apple Juice
  • * 1_ Banana
  • * 4 fresh or frozen_ Strawberries
  • * 3 _ Blueberries or Peaches
  • * 1 tsp Wheat Germ 
  • * A few Ice Cubes if fruit isn't frozen
  • Blend The All These Amazing Ingredients.