Foods That Build Muscle - Here Are The Top 4 Foods To Eat To Get Huge Muscles Really Fast!

The foods that build muscle mass are usually foods of animal origin that are rich in protein such as meat, chicken, fish, eggs and milk. The plants that contain protein include soy, beans and lentils, although you will need to eat greater amounts of these foods to obtain the same amount of protein contained in a small portion of food of animal origin.

Keep in mind that we are trying to increase only muscle mass and not fat, so you will need to eat skinless chicken and low-fat dairy. Although protein is essential for muscle development you must also include other types of food in your diet, such as wholemeal bread, pasta, whole rice, potatoes, vegetables, fruits, cereals and grains. However, you need to avoid fats, white flour, refined sugar, pastry products, fried food and carbonated drinks.

So without further delay, here are the top 4 foods for building muscles :

1. Almonds: almonds are one of the best sources of alpha-tocopherol (a form of vitamin E that gets easily absorbed by the body), which is important for your muscles. Alpha-tocopherol is a powerful antioxidant that may help prevent the damage caused by free radicals after heavy workouts, allowing a more rapid recovery and further development of new muscle fibers. Two handfuls of almonds a day should be enough. A study by the University of Toronto has shown that most people can eat this amount daily without gaining fat. What is more, almonds are good for your brain. According to a recent study published at the Journal of the American Medical Association, men who consumed the most vitamin E (obtained from food or supplements) lowered the risk of developing Alzheimer's by 67%.
2. Eggs: the protein in eggs has the highest biological value than any other food. But, you have to eat the yolk too: in addition to protein, the yolk also contains vitamin B12, which is necessary for the breakdown of fat. Eggs contain vitamins and minerals like riboflavin, folate, vitamins B6, B12, D, E, iron, phosphorus and zinc.
3. Salmon: salmon is full of high quality protein and Omega-3 fatty acids, which can decrease the muscle breakdown after training and improve recovery. Salmon also reduces the risk of heart disease and diabetes. According to a study by the Louisiana State University, overweight people who added 1.8 g of DHA (an omega 3 fatty acid contained in fish oil) to their diet, decreased their insulin resistance by 70% in 12 weeks.
4. Beef: apart from proteins, beef is a very good source of iron and zinc, two nutrients essential for building muscle. It is also the best available source of creatine: 2 g for every 0.5 kg. Creatine acts as fuel for your muscles, allowing you to train harder and longer. What is more, beef contains selenium that lowers the risk of developing prostate cancer.

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