Building Muscle By Eating The Right Foods

Protein is by far one of the most important nutrients in order to achieve a lean and toned body. Protein rich foods are very easy to find and you probably already have some in your refrigerator or cabinet. If you incorporate these foods into your diet you will see real results and be very pleased with your new body image.

1. Black Beans- This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building.
2. Olive Oil- This may seem strange, but olive oil is a great source of monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil also contains oleocanthal, which in an anti-inflammatory component. This helps with muscle pain and inflammation, aiding recovery.
3. Buffalo- Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. It’s also higher in protein, iron, and amino acids. Sounds like a deal.
4. Turkey- 9 grams of protein per ounce. Low saturated  fat content. Plus, it’s a fairly cheap meat!
5. Eggs- Eggs are inexpensive and have about 7-8 grams of protein per egg. Boiled, scrambled or pouched it doesn't matter.
6. Peanut Butter- Calorie dense, packed with good fats and it has protein. An essential food for growing mass and muscle. Drop the cheese-burger and make a peanut butter and jelly sandwich. This will help you pack on pounds needed for sports or getting stronger.
7. Chicken- A 4oz serving of chicken is 27 grams of protein. Has loads of amino acids, and you can make chicken several different ways (to keep it from getting boring). The chicken breast is low in fats, while the dark meat has higher fat content. The chicken is perfect for muscle building needs.
8. Oatmeal- Eat a bowl for breakfast or mix it in with your post workout shake. This carb helps you power through training. Also easy to prepare and can be a cornerstone to your muscle building diet.
9. Beef- Beef should not be excluded from this list. Beef contains iron, zinc and creatine. As mentioned earlier, Zinc is great for increasing testosterone, iron is one of the most abundant metals in your body and creatine aids in the production of adenosine triphosphate (ATP or energy). Beef is a perfect food for building muscle.
10. Sweet Potato- Easy to make and sweet to eat. Sweet potatoes are a complex carbohydrate with B vitamins. Great for a post workout or even before.

     Including these foods (in moderation, of course) into your reduced calorie diet using my fat burning foods and exercise plan will get you looking lean and fit in no time! 

Stay alert for my next blog where i talk about Delicious, low sugar and low fat deserts, including tasty smoothies that you will absolutely love after your healthy meal.