The Best 10 Power Foods to Build Lean Muscle Mass
Power foods are available that help to build lean muscle mass. The secret
is knowing which foods work best in conjunction with weight training, and
then avoiding empty calories
These foods help build muscle while you lose weight, strengthen bones,
protect against heart disease and lower blood pressure. Be sure to eat three
meals daily, along with three snacks, and focus on foods from the list.
Variety in food selections is key to maintaining good health by providing
all of the necessary vitamins and minerals, along with protein,
carbohydrates and fat
Whole Grains
Whole grains include brown rice, oats, whole wheat breads and pastas. Whole
grains contain fiber, protein, thiamine, niacin, riboflavin, vitamin E,
magnesium, calcium, potassium and zinc, all of which help build lean muscle.
Whole grains also provide energy. Be sure when choosing grains that the word
“whole” is included in the package label, otherwise you may buy imposters
without the healthy fiber or nutrients
Nuts
Almonds, pecans, and walnuts are good for building muscle and providing
satiety. Nuts contain healthy fats and protein that help protect the body
from obesity, certain types of cancer, and heart disease. Nuts also provide
vitamin E, folate, fiber, magnesium and phosphorus. Choose unsalted nuts as
too much sodium can cause blood pressure to spike
Peanut Butter
Peanut butter is a super food in building muscle. Peanut butter provides
protein, healthy fats, vitamin E, niacin and magnesium. It is important to
choose all natural, sugar free peanut butter
Raspberries and Other Berries
Berries contain antioxidants that protect against disease and preserve
eyesight, fiber and vitamin C. Berries are a good choice for something
sweet, instead of sugary, high fat foods that provide empty calories
Olive or Canola Oil
Olive and canola oil boost the immune system while lowering cholesterol.
These oils protect against heart disease and high blood pressure, while
providing vitamin E and healthy fats. Watch out for hydrogenated oils or
trans fats, which do not have the same protection
Eggs
Eggs contain protein and vitamins A, and B12. Eggs help build muscle while
burning fat. Egg Beaters have no yolks, but do have the nutrients with fewer
calories
Turkey and Lean Meats
Turkey, chicken, lean steak and fish are good sources of protein, iron,
zinc and omega 3’s, vitamins B6 and 12, phosphorus and potassium. Lean
protein strengthens the immune system while building muscle, protects
against memory loss, mood disorders and obesity
Fat Free or Low Fat Dairy Products
Fat free and low fat dairy products include milk, cheese, and yogurt. Dairy
is important for strengthening bones, and providing calcium, vitamins A and
B12, riboflavin, potassium and phosphorus. Dairy protects against
osteoporosis, high blood pressure and certain cancers
Green Vegetables
Green vegetables include spinach, Brussels sprouts, broccoli, asparagus,
and peppers. Green vegetables contain vitamins A, C, and K, beta-carotene,
folate, calcium, magnesium and fiber. Green vegetables protect against free
radicals, osteoporosis, cancer, obesity, stroke and heart disease
Beans
Beans include navy, pinto, kidney, lima, chickpeas and soybeans. Beans help
regulate digestion, prevent obesity, build muscle and burn fat. They also
protect against colon cancer, high blood pressure and heart disease. Beans
contain protein, fiber, folate and iron
Include these power foods as you work out to build lean muscle mass and you
will be sure to provide the vitamins, minerals and nutrients that are
necessary. These foods should make up a large part of the diet, and will
provide the proper nourishment
