11 Food that helps to build lean muscles
Cottage cheese contains the slow digesting casein protein, thus, amino acids found in casein can supply your body with a steady supply of muscle-building fuel. It is rich in magnesium that acts as a catalyst, which can help speed up chemical reactions and processes, it can make other vitamins and minerals more efficient, and it can help enhance absorption rates. Cottage cheese also contains vitamin B-2 also known as riboflavin, to convert these proteins, as well as carbohydrates and fats, into energy.
Rice is not a complete protein source but does have some amino acids such as cysteine and methionine but low in the amino acid lysine. The right amounts of amino acid in the correct proportions are needed for protein synthesis Brown rice is very helpful in weight control. A research shows that the consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and fat. It enhances the level of glutathione peroxidase, an antioxidant enzyme which helps to elevate the HDL cholesterol level.
Eggs are often considered as the perfect source of protein. Egg contains around 40 different proteins, amongst which ovalbumin amount is the highest. Cholesterol present in the egg helps to maintain the integrity of the cell membrane which helps them function properly and avoid breakdown. The study from Texas A&M found that subjects consuming three whole eggs a day while following a weight-lifting program for 12 weeks gained twice as much muscle mass and twice as much strength as subjects eating either just one egg per day or no eggs.
Milk protein is considered superior for muscle-building purposes. The protein in milk is 20 percent whey and 80 percent casein. Whey protein is a fast-acting form of protein used as the main ingredient in many muscle-building drinks. Casein is slowing digested that is also used in muscle-building supplements. According to a 2009 paper published in the “Journal of the American College of Nutrition,” when different types of protein, such as casein and whey, are combined, their effects on muscle protein synthesis can be amplified.
According to the study published in the Journal of the Academy of Nutrition and Dietetics found that eating two medium-sized beets an hour and fifteen minutes prior to exercise improved performance, reduced the perceived level of exertion, and decreased the amount of oxygen that subjects’ bodies needed to complete a workout. This “rewiring” of the muscular mitochondria opens the door for you to force your body to do more work than it would normally be able to, allowing you to elicit a greater growth stimulus from intense, hypertrophy-based resistance training.
Greek yogurt contains calcium, lean protein, Vitamin B12, magnesium and potassium that will work towards building lean muscle mass. This is the perfect post-workout snack to help you replenish bone mass, lower stress and reduce belly fat. Greek yogurt also contains the higher concentration of casein, a slower-digesting milk protein that provides the body with a steady increase in blood amino-acid levels. According to the study published in 2012 at Medicine and Science in Sports & Exercise showed that consuming casein before going to sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22% increase in protein synthesis.
Fish skeletal muscle is molecularly similar to the mammalian skeletal muscle and offers the same 6-7 g of protein per oz., but is typically leaner. For instance, water-packed tuna derives more than 80 percent of its calories from protein, just one reason it has long been a favorite snack for athletes of all types.
Kidney beans are rich protein, as each 1/2 cup contains 8 g, which is the same amount in an 8 oz. serving of milk. Protein is a vital nutrient to build lean muscles, as it provides the amino acids your body uses to build and repair muscles. While carbohydrates can aid in recovery after workouts, research from the May 2011 edition of the “Journal of Strength and Conditioning Research” indicates that adding protein to your post-workout meal is more effective than carbohydrates alone.
The polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well. That’s why it’s a good idea to make apples a pre-workout carb source.
According to the research nitrates from spinach really make muscles stronger. The researchers discovered the mechanism by which nitrates help tone muscles. According to study, nitrates act on two proteins that are known to be associated with calcium regulation in humans. When the level of these proteins increases, more calcium is released into the body. This, in turn, increases muscle contraction. Nitrates are considered beneficial in low quantities however the high concentration of nitrates in our food can be harmful to one’s health.
Chicken breast is also rich in leucine, an amino acid that’s key to muscle building because it increases protein synthesis. It is one of the widely available and affordable sources of protein available in the market. Rich in protein and low in fat and cholesterol as compared to other parts of the chicken. This is Body Builders favorite as it helps to build lean muscles. In 100 grams of chicken breast, you will get 23.5 grams of protein and 195 Kcal of energy.