Power of Superfoods: Part 3 – Muscle Building

9 Homemade Herb & Fruit Infused Waters

So you go to the gym 4 or 5 days a week to work out and you still don’t see (or feel) the results you want? It’s probably due to what you are eating.

It’s surprising to me how many people think all they need to do is lift weights and consume a lot of calories to build your muscle mass. Sure, weight lifting is an important part, but what you are eating is even more important.

You need to fuel your body with superfoods! Not only do they provide the necessary nutrients and minerals your body desires, they will also keep you feeling fresh and strong.

A lot of woman out there might be hesitant to build muscle, but muscle burns fat and boosts metabolism. And if you follow these superfoods, you won’t get bulky!

Because your brain often confuses dehydration with hunger, it’s important to make sure you are drinking plenty of water throughout the day. This will help with overeating. But if you have toxins in your water, those toxins get stored in your fat cells and they stay there until you clean them out.

GREEN-FED BEEF

We touched on green-fed products in part 1 of this series and why it’s important to eat this rather than conventional or even grass-fed beef. You can read more by clicking here.

As for beef specifically, green-fed beef has higher levels of zinc, vitamins A, E, and B-12, and a substantially greater amount of omega-3s than its conventional counterpart. It also has less total fat and higher levels of conjugated linoleic acid (CLA) which supports healthy muscle tissue.

» High in protein

» Loaded with Vitamin B12

» Zinc, selenium and iron

PASTURED EGGS

Eggs are a staple for gaining weight, just ask any gym rat. Free range eggs specifically not only contain extreme amounts of protein and omega-3s, but they can be easily digested and turn into muscle.

Grass fed hens are raised in pastures and their diet is complemented by worms and tiny insects giving the eggs extra nutrients compared to hens on grain diets. Also being limited on space, factory hens are fed antibiotics, which work their way into the eggs produced.

Studies done by Mother Earth Information comparing pastured eggs with factory produced eggs revealed that pastured eggs have 25% less saturated fat, 34% less cholesterol and 60% more vitamin A.

With 6 grams in just one egg, these are a great source of high-quality, muscle-building protein.

Egg yolks are a rich source of vitamins, including A, E, K and a range of B vitamins like B12, riboflavin and folic acid. All these nutrients are essential for speeding up your metabolism and turning fat into power.

Eggs cannot really be viewed a superfood unless they are from pasture-raised hens.

Eggs are one of the few food sources of vitamin D

ALMONDS

In addition to reducing the risk of diabetes, heart disease, Alzheimer’s and cancer, almonds contain 12 amino acids that aid in muscle building and Creatine production.

Almonds are nutritionally dense and are an abundant source of monounsaturated fats that the body needs. They are high in calories and good for body building. Purdue University researchers found that calories from almonds do not appear to contribute to weight gain as they are not absorbed like other fatty foods.

I recommend consuming 1/2 - 1 cup of almonds daily or 2-6 Tbsp of almond butter daily for muscle building benefits.

Almonds contain more protein and fiber than most nuts and are one of the best sources of alpha-tocopherol vitamin E—the form that's best absorbed by your body.

YOGURT

Did you know yogurt contains 17g of protein per cup? I didn’t, and I love yogurt! Especially Greek Yogurt. And because of this high protein count yogurt is a great food to keep you full and avoid unnecessary snacking, Plus, the probiotics in yogurt benefit your GI tract health, which has been studied for its potential role in weight management.

And don't buy the flavored stuff you see in the store. These yogurt options are filled with sugar and process fruits that cancels out the benefits of eating yogurt in the first place. If you must have some extra flavor, just as your own fruit!

Yogurt is brimming with high-quality protein, gut-friendly bacteria, testosterone-boosting zinc and bone-strengthening, fat-fighting calcium.

BROCCOLI

So far we have covered a lot of options for protein. But that’s not the only requirement for building muscle. You need to be sure to get plenty of vitamins and nutrients too. And broccoli is one of the best means to do so.

Broccoli contains the most vitamin C (165% of your daily value) and more fiber than most other green veggies. It also puts a good serving of vitamin A, B2, B6, K, folic acid, magnesium, potassium and omega-3 on your plate with few calories. 

The nutrients in Broccoli can also help your body recover more quickly after an intense workout.

Broccoli has more vitamin C than an orange, as much calcium as a glass of milk, and three times more fiber than a slice of wheat bran bread.

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About the Author

Hi! My name is Maggie and I am the founder of Balance with Herbs. This is a special place just for you, where you can find the tools, knowledge and inspiration to look and feel your best while living healthier life. My idea is to provide you with easy accessible information on different topics related to health and nutrition, to give you free detox programs, ebooks, ideas for home remedies, healthy recipes and a wonderful supporting community of people with the same goals. I wish you one magical and transforming adventure with Balance with Herbs! We are your best friend to your health journey!