When you’re trying to build lean body mass, you need good sources of protein. Instead of wasting money on protein powders, bars and shakes, get your protein naturally from food sources. If you prepare them the right way, you can make them even healthier. Here are five inexpensive muscle building foods and simple ways to boost their health benefits.
Muscle Building Foods #1: Eggs
Eggs are such a quality source of protein that they’re used as the gold standard for measuring the protein quality of other foods. Plus, they’re inexpensive and a good source of a B-vitamin called choline that’s important for brain health.
Pump up the nutritional power of eggs by scrambling them with fresh salsa. Then serve them on a whole grain tortilla wrap. Or make an omelet with as many vegetables as you can chop up. The tomatoes in salsa are a good source of heart-healthy lycopenes, and the chiles kick your metabolism up a notch. The onions contain quercetin, an antioxidant that boosts immunity. Some studies even show that quercetin increases endurance in athletes. You can’t go wrong eating eggs with salsa or vegetables.
Muscle Building Foods #2: Salmon
Salmon is chock full of protein and omega-3 fatty acids that help to reduce inflammation and protect against heart disease. Omega-3s may also improve your mood and reduce the risk of certain types of cancer. If you buy wild Alaskan salmon in a can, it’s an inexpensive source of heart-healthy fats and protein.
To make salmon even healthier, skip the cream sauce and prepare it with olive oil and a tomato-based sauce. Olive oil is a good source of heart-healthy monounsaturated fats and antioxidants. Tomato sauce is loaded with lycopenes that may reduce the risk of heart disease and some types of cancer.
Muscle Building Foods #3: Oatmeal
What better way to start the morning than with a piping hot bowl of oatmeal? Oatmeal is high in fiber, and it contains a special type of fiber called beta-glucan. Beta-glucans help to lower cholesterol levels. Plus, oatmeal is filling and satisfying. No wonder bodybuilders are addicted to the stuff.
To make a bowl of oats even healthier, buy old-fashioned oats not packaged oatmeal with added sugar. Plain, old-fashioned oats cause less of a rise in blood sugar levels. Then add a handful of walnuts to your morning bowl of oats. Walnuts are one of the nuts highest in antioxidants. They may also help to ward off heart disease and some types of cancer. It only takes about 7 walnuts a day to get the benefits, so chop them up and sprinkle them in your morning oatmeal.
Muscle Building Foods #4: Cottage Cheese
What better bodybuilding food is there than cottage cheese? It’s high in protein and calcium and low in calories, especially if you choose the low-fat version. It’s convenient too. Just open the carton and spoon out a serving after your workout.
To make cottage cheese even healthier, choose a variety that’s low in sodium. Most cottage cheese you buy at the supermarket contains a lot of added salt, but some companies make a lower sodium version. Add even more nutrition and fiber by stirring in chopped blueberries, strawberries or raspberries. You’ll get antioxidants, and the berries will add a touch of natural sweetness.
Muscle Building Foods #5: Yogurt
Yogurt is not only a good source of muscle building protein and bone-preserving calcium, but it also contains healthy bacteria called probiotics. Probiotics give your immune system a boost and help to keep your digestive tract healthy.
Choose a yogurt that contains live cultures to get the benefits of the probiotics. Choose one that’s as low as sugar as possible or opt for plain yogurt and sweeten it up with antioxidant-rich fruit. For even more antioxidant powder, stir unsweetened cocoa powder into plain yogurt. Cocoa powder has flavanols that help to speed up muscle recovery after a workout and may boost muscle growth.
The Bottom Line?
These muscle building foods are good sources of protein, and you can make them even healthier by adding extra nutritional power and antioxidants. Enjoy these foods after a tough workout.
References:
The University of South Carolina. “Arnold School study reveals benefits of quercetin”
UPI.com. Health News. “7 Walnuts a Day Deliver Health Benefits”
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