7 Foods That Help Strengthen Muscles

Nowadays there are many physical training plans whose main objective is to achieve greater muscle tone and development. For this, it  is essential to consider certain foods that help to strengthen muscles.

There is the possibility of choosing some dietary supplement to complement the effect of exercise. However, it  is best to opt for organic ingredients  whose nutrients benefit muscle health in many ways.

Considering that many are striving to strengthen their muscles, we’ve compiled seven delicious  foods that contain proteins, fatty acids and other varieties of substances essential  for their strengthening.

Include them in your feed!

Foods That Help Strengthen Muscles

1. Spinach

This delicious green vegetable is one of the best options for any diet; it’s low in calories, contains very little fat, and is full of  antioxidants and essential amino acids that help build lean body mass.

• It is recommended for weight loss plans, as it prolongs the feeling of satiety and improves metabolic health.
• Its essential minerals prevent muscle weakness,  keeping electrolyte levels in balance.
• It has a high energy value, which favors sports performance.

2. Oilseeds

Walnuts, almonds and all varieties of oilseeds can contribute to muscle mass gain thanks to their significant content of healthy fats and amino acids.

• Each 100 gram serving  contains up to 20 grams of high biological value protein,  which is more easily assimilated.

• They are a significant source of omega 3 fatty acids and antioxidant compounds that help maintain healthy muscles.
• Its fiber contents maintain an optimal digestive process and  reduce food cravings to avoid unnecessary “pinching”. 

3. Lentils

Lentils are one of the most popular legume varieties due to their enormous nutritional values. They are extremely low in calories and contain fiber and antioxidants that benefit your health.

• When it comes to muscle health, its essential minerals help prevent muscle deterioration and dehydration.
• It has a light content of amino acids that  help build and strengthen lean mass.

• Its complex carbohydrates help to have a good level of energy, boosting performance during exercise.

4. Chicken breast

Chicken breast is one of the lean meats that can be consumed regularly to complement your diet in order to strengthen your muscles.

• This part of the chicken is low in fat and  brings up to 22 grams of protein for each 100 gram serving.
• Optimum protein assimilation is essential to maintain muscle mass in good condition.

5. Fatty fish

Fatty fish such as salmon or tuna are among the best foods to help build muscle. They are ideal for any eating plan that aims to lose weight and improve the appearance of the body.

• They are very moderate in calories and contain important amounts of amino acids, vitamins and minerals that strengthen muscles.
• Each 100 gram serving contains up to 21.5 grams of protein,  depending on the type of fish chosen.
• It brings important amounts of omega 3 fatty acids, which  improve circulation and help keep muscles healthy.
• Its consumption, at least twice a week, curbs anxiety about eating and improves cardiovascular health.

6 eggs

Moderate egg consumption has many benefits for weight and muscle. Even though we long believed they could affect health, it is now clear that their nutrient content promotes well-being in many ways.

• They are an important source of vitamins, minerals and fatty acids that  help prevent energy slumps throughout the day. 
• It contains important doses of easily assimilated proteins, which support the process of strengthening muscle mass.

• They help to improve sports performance  and prevent symptoms of fatigue resulting from training.
• It is a very satiating food that can keep anxiety at bay to avoid overeating.

7. Rice

Rice is part of the complex carbohydrate food group. These nutrients are stored in the body and then used to build lean mass.

• Carbohydrates serve as a source of “fuel” for the cells,  prolonging the energy level during exercise.
• The ideal is to choose the “whole” presentation, as it conserves your dietary fiber and other nutrients that benefit the body.

Haven’t you included these muscle-building foods in your diet? If this is one of your goals, be sure to consume them regularly.