When it comes to developing your physique, you need to bulk up to define and shape the body. And if you’re naturally lanky, you have very little muscles to work with. Good thing some foods promote muscle development by increasing mass! If you’re skinny and you’re struggling to bulk up, don’t forget to nosh on these healthy, nutritious muscle builders:
Eggs got a bad rep because they’ve been unfairly tagged as unhealthy for allegedly raising the cholesterol level in the blood, clogging arteries. But modern science is redeeming eggs. Newer studies found that there is no link between cholesterol and heart disease.
Eggs belong to a special class of highly nutritious foods called superfoods. A diet rich in egg increases muscle mass and energizes the body. Eggs contain nutrients that boost the release of steroid-like hormones. The healthiest part of the egg is the egg white. It contains very little calories and loads of lean protein! So if you’re watching what you eat or you want to bulk up, eat loads of egg whites!
Amino acids are the building blocks of protein. And you need protein to build muscles. But not all protein-rich foods are healthy sources. For example, red meat is packed with protein but it’s also high in fat. Oily fish like salmon yields about the same amount of protein but with very little cholesterol!
Salmon is a favorite among bodybuilders for many reasons. Apart from its high protein content, it’s also packed with omega-3 fatty acids. Omega-3 fatty acids build and repair muscle tissues. These nutrients also keep the brain healthy by boosting cognitive functions. Even better, essential fatty acids also suppress the appetite. Salmon is also loaded with selenium, vitamin B12, and D as well as niacin.
Almonds are healthy, low-calorie sources of amino acids. They contain the right blend of protein, fats, and fiber. Almonds are a rich source of plant-based essential fatty acids. These essential fats repair worn muscles and prevent joint pain. This nut also energizes the body, boost muscle cell generation while improving cognition function. Almonds are also loaded with fiber! Fiber suppresses the appetite while keeping the heart and digestive system healthy!
4. Sweet Potatoes
Don’t shun starch completely from your diet, especially when you’re trying to build mass. Sweet potatoes are an excellent source of complex carbohydrates, protein, and soluble fiber. This type of tuber will also satisfy 5X your RDA of vitamin A. Sweet yams have a way of satisfying hunger without the unwanted calories. You can eat this tuber as a pre-workout snack or as a post-workout meal!
Ever wonder why most bodybuilders eat apples as a post-workout snack? Apart from being a healthy source of complex carbohydrates and fiber, apples also replenish electrolytes in the muscles. Apples also contain phytochemicals that repair muscle cells and protect from free radical damage. This fruit also contains a high level of water. It will keep the body hydrated, which is important in muscle building. Finally, apples are very sweet so they keep sweet cravings at bay!
6. Cottage Cheese
Cottage cheese is a low-calorie source of protein. It contains casein, which slows down the digestion of dairy protein. This nutrient boosts the amino acid levels in the body, promoting muscle growth. It also contains live cultures, which promote weight loss and better digestion. Beneficial bacteria help the body break down and absorb nutrients from the food you eat.