In order to lose weight and build muscle, you need a well-rounded diet and a consistent exercise regiment. Protein, fiber, carbohydrates, vitamins, fats and acids all are important components to a healthy diet. However, if you're focusing specifically on building muscle mass, there are a few key foods that you cannot go without.
- Eggs: Eggs are a wonderful source of protein, with six or seven grams of it per egg. A good portion of that is in the yolk, which shouldn't be neglected. Eggs have a bad reputation because of the cholesterol involved, even though it is dietary cholesterol as opposed to system cholesterol. The egg whites also provide a good source of amino acids.
- Beef: A good, lean cut of red meat can help you build up muscle mass. It's full of protein, iron and amino acids. Unfortunately, there's also quite a bit of fat, so you won't want this all the time. Additional benefits from steak is zinc, omega-3 and vitamin B. Make sure you get the leanest cut of beef, such as the sirloin or top round cuts.
- Chicken: When you're taking a break from beef, don't go with fish. The omega-3 and fish oil gained from salmon can be gotten with supplements without all of the fat. Chicken has almost no fat or carbohydrates and plenty of protein. Turkey also is rich in protein, with no saturated fat in the white meat variety. This is good to use in conjunction with beef. Try eating steak or hamburgers twice a week or so, and fill in the spaces with chicken and turkey.
- Potatoes: While over-ingestion of carbohydrates can lead to an increase in fat, they are an important element for anyone who follows a regular regiment of exercise and bodybuilding. Lots of carbohydrates and calories are imperative for the avid exerciser. Potatoes have very little protein, although they are a great source of carbs that will keep you energized.
- Broccoli is the an underrated and vital food for muscle building. It is full of indole-3-carbinol, which helps stimulate the hormone testosterone. Since testosterone is essential to synthesizing proteins, this is a vital part of the dietary food foundation. It also has quite a bit of fiber and very few calories, meaning it helps you lose weight even as it builds up muscle. Popeye went with the wrong vegetable when building up those biceps!
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