So which four foods are the best for helping you build muscle mass?

Eggs

Over the last few years, eggs have been given a bad rap. It was thought that they were the reason for spiraling cholesterol levels. This is not the case; eggs are very good for you. In fact, the cholesterol in the yolk helps support naturally occurring steroid hormones in your body.

One egg contains 6 grams of protein, Vitamin B12 a ½ gram of leucine, an essential amino acid. When you have the right combination of amino acids in your body, you build muscle even faster. Eating just two eggs is beneficial for muscle growth.

Almonds

This power packed super food is full of protein and vitamin E. What does Vitamin E have to do with muscle building? It contains an anti-oxidant that stops free-radicals from attacking muscles and causing damage. Not only is vitamin E good for your muscle growth, it supports your immune system and improves the health of your eyes.

How many almonds should you eat? According to the University of Toronto, two handfuls a day is all you need. The study found that most people could eat this amount without putting on weight. That’s good news for anyone who wants to build muscle and lose weight.

Lean Beef

Jam-packed with protein that is needed for building muscle. It also contains iron and zinc, two nutrients that are critical if you want to develop lean muscle mass. Lean beef also contains creatine, which gives you energy while you workout. You can also find high levels of selenium in lean beef. This is good news for men as selenium can stop you from developing prostate cancer.

Salmon

High in protein and Omega-3 fatty acids. The fatty acids lessen the effects of muscle breaking down after a workout. Your recovery time improves and your muscles build faster. Salmon is low in calories, so it’s a fabulous way to get the protein you need and watch your weight at the same time. If you don’t like fish, try taking an oil supplement. You will gain all the same benefits as if you were eating fish.

These four foods top the list as being the best for building muscle. If you don’t like some of these foods you could substitute them with any of the following: yoghurt, olive oil, lentils, chicken, chickpeas and cottage cheese.

Your diet plays a huge role in how fast you will build muscle and burn fat. Remember to eat plenty of fresh fruits and vegetables along with these valuable protein sources. Fruits and vegetables contain vital vitamins and nutrients that are needed for good health. They are also low in carbohydrates, which is exactly what you need to lose weight and build muscle.

1. Whole milk

You’ve probably been told to always drink reduced-fat milk? The majority of scientific research shows that drinking whole milk actually improves cholesterol levels, just as much as drinking skimmed milk. Scientists at the University of Texas also found that drinking whole milk after lifting weights boosted muscle protein synthesis, an indicator of muscle growth by 2.8 times more than skimmed milk. So choose milk based on your taste preference. A lower-fat option may save you a few calories, but you shouldn’t consider it a necessity if your total calories are in check.

2. Butter

Eating a basket of bread covered in butter isn’t healthy and many nutritionalists object to the number of calories that butter adds to a meal. The reality is that one pat actually contains just 36 calories and research shows the fat in butter improves your body’s ability to absorb fat-soluble vitamins A, D, E and K. Butter is also great for cooking, especially compared to vegetable oils. According to Canadian researchers, that’s because under high heat, polyunsaturated fats are more susceptible to oxidation, an effect that may contribute to heart disease.

3. Meat with flavour

We’re talking about meat like beef (rib eye), poultry (dark meat) and pork (ham and bacon). The fat may add calories, but it also triggers your body to produce CCK. A satiety hormone that helps you feel full for longer and that can reduce your calorie intake at subsequent meals.

4. Eggs

In a recent scientific review of dozens of studies. Wake Forest University found no connection between egg consumption and heart disease. More and more research suggests the nutrients in egg yolk are beneficial to your health. Saint Louis University found that people who had eggs as part of their breakfast ate fewer calories the rest of the day than those who ate bagels instead. Even though both breakfasts contained the same number of calories, the egg eaters consumed 264 fewer calories for the entire day.

Don’t feel guilty, feel healthy,