1. Flax seeds are a great source of fiber, protein and omega-3. Grind the flax seeds to get the most out of them. Take one tablespoon with cottage cheese and berries before going to bed for slow release protein dessert. The casein rich cottage cheese will steadily release muscle building amino acids for up to seven hours. Stay away from flax oil because it’s unstable and contains no fiber. While fish oil is a far superior source of DHA/EPA, flax seeds have many other benefits that fish oil does not. Ideally, eat flax seeds, and take fish oil supplements.
2. Extra virgin olive oil contains 70 percent monounsaturated fats that protect against heart diseases and cancer. Add two or three tablespoons of olive oil to your salads. Buy extra virgin olive oil because it contains more polyphenols and tastes better. Remember to always add olive oil after cooking, as heat changes the beneficial make up of this healthful oil.
3. Nuts of many varieties contain both mono and polyunsaturated fats, as well as proteins, fiber, vitamin-E, zinc, potassium, and magnesium. Mixed nuts are caloric dense, great if you’re a light weight looking to become a heavy weight. The healthy fats, zinc and magnesium are all great for boosting testosterone as well, and testosterone is a great help to repair damaged muscles by improving protein synthesis, which of course leads to bigger and stronger muscles.
Basically when it comes to nuts, they all work great. Almonds, walnuts, cashews, hazelnuts, and even my personal favorite peanut butter also works as long as you buy the natural variety without added salts or sugars.
4. Red meat contains loads of protein, vitamin-B12, heme iron, zinc, creatine, carnosine and even omega-3 providing you eat grass-fed beef. Eat steaks and hamburgers from top round or sirloin. Here is the reason why beef is such an ideal muscle building food. First protein is necessary to build muscle-check. Second, vitamin-B12 is necessary for protein synthesis to occur-check. Creatine provides energy to our muscles when training, enhances protein synthesis, which encourages recovery which leads to bigger and stringer muscles-check. The perfect muscle food? Pretty close.
5. Broccoli ishigh in cancer-fighting phyto-chemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, which of course will be beneficial in fat loss. Eat other cruciferous vegetables if you need a change of pace as they are are incredibly nutritious. Cabbage, bok choy, cauliflower and kale to name a few.
6. Spinach is one of the most alkaline foods one can eat. Spinach prevents muscle and bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes MrsToronto has in her Super Food recipe section.
7. Turkey is the meat for you if you feel that saturated fat is not good for you. Turkey breast is about as lean a meat as you can find. The leanest beef has about four and a half grams of saturated fat per 100 grams, while white turkey has close to zero, and that why it’s so dry. Try eating turkey with sauteed spinach and quinoa. The moisture in both the quinoa and the spinach will make the turkey more palatable.
Happy Lifting!
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