Best Natural Diet for Building Muscle

Nutrition is one of the reasons why trainers and body builders fail to get what they want. They simply take nutrition for granted. They train hard but don’t watch closely on what they eat. Nutrition should not be disregarded. Understanding on how it works will help to make the most out of it for your fitness and strength. Besides, natural is always the best for our body.

Here are some of the natural intakes best for your growing muscle.

  1. Lean Beef

Like food, this is a necessity when it comes to muscle building. It is loaded with all the nutrients needed like iron, zinc and B – Vitamins. Essentially, it gives the body a high-quality protein and high level of amino acid which goes hand in hand with insulin for muscle growth development. For people who want to lose weight, lean beef provides the same protein but half calories which is such a terrific news.

  1. Skinless Chicken

This food is another great source of high quality protein that is responsible for muscle maintenance and repair, keeps the bone healthy and maintaining the weight. There are a lot of option for preparation and cooking chicken. It is easy to cook and there are cuts that are readily available to choose from.

  1. Cottage Cheese

It is a pure casein protein which is slow digesting and perfect for muscle building. It is beneficial for people who will not eat for a long period of time. It is a good source of Vitamin B12, calcium and other essential nutrients.

  1. Eggs

It provides great value for money, as we know, eggs are affordable and can be cooked quickly, too. It has high quality protein, nine essential amino acids, good fat, choline and vitamin D. Eggs don’t harm our health as proven by several studies.

  1. Whey Protein

This is the most known supplement in the fitness industry because they are quick and a convenient source of protein that fits the budget. Bodybuilders’ routine for intake is when they wake up, after their workout and mixing with their meals. For the normal health buffs, one scoop in our shakers after workout is effective muscle builder. It is better to get quality protein from whole foods and have whey protein as the booster.

  1. Tuna and Other Fish

This has high protein, low fat and has plenty of omega-3 fatty acids. Omega-3 is important for fat loss and to ensure the proper function of the body process like our metabolism which is a great assistant for weight loss and muscle building.

  1. Oatmeal

An excellent source of carbohydrates because it has low glycemic index (GI) value and its minimal process.

 

Advantages of a low – GI diet:

  • Improved micronutrient profile and increased fiber
  • Promotes satiety
  • Lessen hunger
  • Lower down subsequent energy intake (second meal)
  • Fat reduction

Low GI foods can improve fat loss for people who want to lose weight and a consistent source of carbs for preserving of muscles.

  1. Whole Grains

Whole grains help in proper digestion and gives more nutrients than refined grains. They build up sustained energy levels and overall health. Brown rice does promote your hormone levels increase, which is crucial for growth of lean muscles, fat loss and strength improvement.

  1. Fruits and Vegetables

They are natural sources of antioxidants which is necessary for the active function of the immune system. They give tons of other nutrients such as vitamin C, vitamin E and beta carotene. Fruits and vegetables have fiber which aids for proper digestion and nutrient intake.

  1. Healthy Fats

Fats have a negative impact once we heard it. Yet, there are good fats that are important for muscle growth.  Their role in hormone production is significant that they drive muscle growth and strength. We need fat for a lot of maintenance function. Good fats are Polyunsaturated and monounsaturated. Food like salmon, other kinds of fish, nuts, leafy veggies, oils like flaxseed, avocados and seeds are omega-3 enriched and has omega-6 fatty acids.

  1. Green Tea

A strong antioxidant and a diuretic agent. Green tea quickly does fat loss, cancer prevention and enhance blood sugar and circulation. Great if drink in the morning instead of coffee. Should be natural green tea, not those in teabags.

  1. Water

Our body stores water when we don’t drink that much. Drinking water alone avoids water retention, supports muscle recovery and prevents dehydration while doing strength training.

  1. Apple

Helps in weight loss by growing satiety. They are the next strongest antioxidant after cranberries.

  1. Spinach

Alkaline foods and drinks help avoiding muscle and bone loss as well as cancer and heart diseases for its high nutrient profile.

  1. Turkey

Saturated fat is good for the health and one proof is white turkey. It has 0 g compared to the leanest beef that was tried.

These are some natural giving foods that can help build muscles. Always keep in mind, never take for granted the food intake you do every day.