Muscle building foods include those that are high in protein. Although eating a diet focused solely on protein might seem logical, that is not the case. A balance of carbohydrates and fat are also needed so the body does not burn muscle for energy. When that happens, the body begins to lose muscle. Since muscles are about 25 percent protein and 75 percent water, drinking water is also a very important part of building muscle.
High protein muscle building foods include milk, eggs, and meat as well as grains, beans, vegetables, and legumes. Animal protein is considered higher quality because it typically provides all of the essential amino acids the body needs to build muscle. Other protein sources supply some but not all essential amino acids. The human body can produce one-half of the amino acids needed to build muscle; the other half typically must come from food sources.
Unlike carbohydrates, surplus amino acids cannot be stored in the body for later use. They must be supplied by food every day to prevent the body from using muscle to get the needed amino acids. Bodybuilders sometimes eat six smaller meals a day so that they have a consistent stream of muscle building foods. These meals typically have a protein source with all of the required amino acids.
Although meat is a good source of protein, some kinds of meat can also be high in saturated fat or cholesterol and should be eaten in moderation. Some of the better muscle building foods include beef, tuna, salmon, chicken, turkey, cottage cheese, almonds, and eggs. It typically is a good idea to eat a variety of high-protein sources to ensure the body is receiving a variety of amino acids.
Protein shakes may be used as a supplement for high protein foods, or when there is not enough time to eat a regular meal. Among the choices are whey protein shakes. Sometimes these are consumed within a couple of hours of a workout so that the body receives protein and can quickly begin building muscle. Egg protein and milk-based shakes are often taken at night as they digest more slowly and provide protein over an extended time. Finally, some shakes have a combination of protein-building ingredients.
Yogurt is another high-protein food that is portable and convenient. The best kind is regular yogurt with a serving of fruit in the bottom of the cut. Extra carbohydrates in the fruit can help the body to avoid using muscle for energy after a workout. For this reason, sugar-free yogurt should be avoided when choosing muscle-building foods. As always, it usually is best to consult a physician before making any significant changes in diet or exercise.
