best foods to eat to gain muscle

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Best Foods to Eat to Gain Muscle

There are hundreds of different foods that can help build muscle.
31. Quinoa
South American king of grains. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, its better quality. Eat it post workout with meat & spinach.
32. Broccoli
High in cancerfighting phytochemicals and antiestrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale.
33. Berries
Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
34. Papaya
Papaya contains papain which breaks dietary protein into easily absorbable compounds.
35. Chocolate Milk
Its true! Chocolate milk can help you build more muscle. In a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk was just as effective as sports drinks at increasing total exercise output and delaying exhaustion.
36. Whey Protein
Whey protein is a fastabsorbing protein that is best served as post workout drink. Whey protein is the protein contained in whey. It is the watery portion of milk that separates from the curds when making cheese. Derived from cows milk, whey protein is popular among body builders and athletes who use it to stock up on muscles post a workout. Whey protein is a highly digestible source of protein.
37. Pineapple
Pineapples contains a proteindigesting enzyme named bromelein in abundance. It also decreases muscle inflammation and thus is a great postworkout meal.
38. Fish Oil
The antiinflammatory benefits of fish oil help your body to recuperate faster from a heavy work. Fish oil also speeds up the metabolism rate so you are not only building muscle but losing fat too.
39. Cantaloupe
Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fastdigesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.
40. Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.


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