Muscle Foods

Lifting weights and isometric exercises help to build larger, stronger muscles, but exercise is only part of the picture. You have to eat a muscle-healthy diet if you want to have bigger muscles. There are a lot of products on the market, mostly protein-based drinks and shakes, that promise to help build bigger muscles. Protein shakes and supplements, if used as recommended and with your doctor or personal trainer-dietitian’s supervision, can provide extra protein to build muscle tissue. However, protein supplements alone are not enough. Your muscles need a variety of nutrients in addition to protein. A balanced diet that includes carbohydrates, vitamins and trace minerals will help you achieve your big muscle goals.

Low-fat fortified dairy products provide protein for muscle tissues, carbs for energy and plenty of vitamins for your overall health and fitness. Dairy products are rich in calcium, potassium and vitamin D. Vitamin D and calcium are essential not only for stronger, larger muscles, but also for strong bones. Add some milk, cheese and yogurt to your diet to help build strong muscles and bones.

Lean meat is a good source of protein. Lean beef is also a good source of iron, which helps keep your blood healthy for efficient delivery of oxygen and removal of cellular waste. Beef is also loaded with selenium, zinc, magnesium and muscle-building amino acids. Trim off the fat before cooking a steak or a pot roast. Chicken and eggs are also good sources of protein and other vitamins and minerals. Eggs are rich in amino acids, vitamins B, D and E and zinc.

Drop that bag of potato chips and snack on nuts and whole grain crackers to get a boost of protein for your muscles. Nuts and whole grains, such as wheat and oats, also provide your body with antioxidants and vitamin E that help repair cell damage caused by free radicals. Avoid salted or honey roasted nuts as these can add additional sodium and calories that you don’t need. Whole grain pasta, bread and crackers with some low-fat cheese makes a great protein-rich snack.