So you are working out but sometimes it’s hard to know what to eat when you are trying to stay lean. Eating right and eating clean is important when you are watching you weight and trying to meet your fitness goals. What you eat plays a major part in how to manage your weight, tone, and stay fit. When you work out your muscles become fatigued so there are foods that will help rebuild the muscles. Keeping them lean. We have listed a variety of foods to meet different types of diets, whether you eat meat, are vegetarian or if you just need help learning what you need to eat to stay lean. Don’t forget about portion control (I’ll have a post next week on that).
Oranges Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.
Almonds are great for building lean muscle because they contain a little protein, and tons of heart healthy monounsaturated fats which actually lower your #body circumference in the right portion amounts, which are about 1/4 cup almonds per day. Almonds are a top source of Vitamin E, fiber, and magnesium, so they are full of nutrients that aid in muscle repair and also heart health. Magnesium is a power nutrient that helps relax you, repair your muscles, and give you energy, while also keeping you relaxed. Almonds are a perfect snack for the afternoon when you want something crunchy besides raw veggies. They will also keep your mood stable due to the healthy fats. Healthy fats like those in almonds, olive oil, #coconut oil, and walnuts have all been linked to a smaller waistline and overall faster metabolism, which is essential for building lean muscle that burns fat. You can also opt for natural, raw #almond butter only use 2 tbsp. for portion control.
Lean Beef This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are created equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories. Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle. Lean been has high levels of amino acid that works with insulin to promote muscle growth.
Apples The specific 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.The specific 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.
Eggs are a great food to build lean muscle they are low in fat, and high in protein, but you need a little of the yolk too. Egg yolks are full of friendly fats, regardless that they are high in cholesterol. Eggs actually lower the harmful cholesterol in your body and raise the good, making them safe in moderation. Eggs are wonderful for lean muscle formation because they are full of protein and nutrients that aid and nourish your muscles. They also keep you full longer than most foods, leading to stabilized blood sugar and stopping you from snacking on unhealthy foods. Eggs are the perfect protein they boost lean muscle and strengthen because of the yolks.
Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and it is minimally processed. The benefits of a low GI diet are better micronutrients and more fiber, decreased hunger,and fat loss.
Spinach is full of protein, full of nutrients that feed your body, and your muscles. Spinach has 4 grams of protein per ½ cup and also has iron, Vitamin E, magnesium, fiber, Vitamin C and B vitamins. Other greens like chard and collards are also good for building lean muscles. These are a good source of glutamine, an amino acid that is important for lean muscle growth. Spinach can increase muscle strength and endurance.
beans are proteins that are necessary in maintaining bone and muscle health. They provide the body with vitamin B complex, iron and vitamin K. Beans are a low-fat protein. One cup of black, navy or pinto beans contains the same amount of protein as a 6-oz. steak.
Salmon is one of the best foods to help you build lean muscle. Salmon has a combination fats, B vitamins, protein and nutrients like magnesium that aid in muscle formation, repair and recovery. Salmon can also prevent unhealthy eating habits or feelings of deprivation. Salmon increases lean muscle and burns fat. When you buy salmon make sure it is wild salmon, sockeye is my personal favorite. Farm raised salmon is not healthy.
BROWN RICE is a slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.
Flaxseeds are wonderful for building lean muscles. Flaxseeds are full of nutrients such as fiber to keep you regular and your heart healthy, plus a little protein, and great fats that aid in fat burning. Omega 3 fatty acids are abundant in flaxseeds and these specific fats have been linked to depression prevention, diabetes prevention, and heart health.
Beets are good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.
Keep working out and eating right!