best foods to eat to gain muscle

Best Foods to Eat to Gain Muscle

There are hundreds of different foods that can help build muscle.
1. Black Beans
This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building.
2. Yogurt
High in Calcium and vitamin D, this dairy product provides protein for muscle growth and probiotics to aid digestion.
3. Mussels
Mussels for muscles! Lowfat, high protein. Mussels contain B12 and selenium, both are essential to the active person. Chow down on these saltwater clams to repair hungry muscles.
4. Cottage Cheese
For starters, one cup of lowfat cottage cheese has 28 grams of protein! It also contains high amounts of casein protein, (which provides a sustained protein release over a longer period of time) great for night time. A lowfat cottage cheese makes a great protein packed snack anytime and can be eaten with pretty much anything.
5. Olive Oil
This may seem strange, but olive oil is a great source of monounsaturated fats and omega3 fats. These good fats are heart healthy. Olive oil also containsoleocanthal,which in an antiinflammatorycomponent. This helps with muscle pain andinflammation, aiding recovery.
6. Venison
You may not eat venison often, but consider this, venison is high in iron and low in saturated fats. This meat is a great source of protein without the excess fat, but with all the taste.
7. Buffalo
Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. Its also higher in protein, iron, and amino acids. Sounds like a deal.
8. Apples
A great post workout food. Great source of carbs, electrolytes and fiber. Apples are a healthy snack for muscle building.
9. Lentils
A very nutritious legume; containing loads of fiber and minerals. This muscle building food provides a great carbohydrate, which is slow burning. These can help power training sessions and replenish lost nutrients.
10. Spinach
Popeye ate it for a reason. Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach may help relax the muscle to prevent cramping during training.