Best Foods to Eat to Gain Muscle

1 . Black Beans

This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building.

2 . Yogurt

High in Calcium and vitamin D, this dairy product provides protein for muscle growth and probiotics to aid digestion.

3 . Mussels

Mussels for muscles! Lowfat, high protein. Mussels contain B12 and selenium, both are essential to the active person. Chow down on these saltwater clams to repair hungry muscles.

4 . Cottage Cheese

For starters, one cup of lowfat cottage cheese has 28 grams of protein! It also contains high amounts of casein protein, (which provides a sustained protein release over a longer period of time) great for night time. A lowfat cottage cheese makes a great protein packed snack anytime and can be eaten with pretty much anything.

5 . Olive Oil

This may seem strange, but olive oil is a great source of monounsaturated fats and omega3 fats. These good fats are heart healthy. Olive oil also containsoleocanthal,which in an antiinflammatorycomponent. This helps with muscle pain andinflammation, aiding recovery.

6 . Venison

You may not eat venison often, but consider this, venison is high in iron and low in saturated fats. This meat is a great source of protein without the excess fat, but with all the taste.

7 . Buffalo

Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. Its also higher in protein, iron, and amino acids. Sounds like a deal.

8 . Apples

A great post workout food. Great source of carbs, electrolytes and fiber. Apples are a healthy snack for muscle building.

9 . Lentils

A very nutritious legume; containing loads of fiber and minerals. This muscle building food provides a great carbohydrate, which is slow burning. These can help power training sessions and replenish lost nutrients.

10 . Spinach

Popeye ate it for a reason. Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach may help relax the muscle to prevent cramping during training.


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