JARFit in Denver, CO, focuses on transformations and contest training and transformations. Losing weight and building muscles are two of the most important parts of any transformation. It’s not easy to do that. It takes a combination of healthy eating, exercise, regular rest and other lifestyle changes. While I create individualized programs for each client, based on his or her needs, there are some general things each person can do. Choosing superfoods for your muscles as part of your diet is one of those things.
You need to eat the protein to build muscle tissue.
There are a lot of sources of protein, some better than others. If you’re vegetarian or looking for a quick protein fix, choose nuts, like almonds to give you a protein boost. Skinless chicken and lean beef are also good protein sources. Skinless chicken is easy on the stomach and is low fat, but high in protein. Lean beef contains creatine that helps both your performance in the gym and building muscle tissue. Make sure the cuts are lean to keep the fat count lower.
Garbanzo beans and yogurt can help boost your energy when combined with a carb.
If you want a good workout snack, have a cup of Greek yogurt with fresh fruit about a half hour before working out. There’s a variety of ways to eat garbanzo beans, but one of the favorites is to make hummus. Hummus has other healthy ingredients like roasted pepper, fresh lemon juice, olive oil, garlic and tahini that is made by grinding sesame seeds. Greek yogurt has tons of healthy protein, double that of regular protein, it also has calcium and probiotics. Garbanzo beans are high in both protein and iron. Iron is necessary for healthy red blood cells and to transfer oxygen throughout the body.
Don’t forget your vegetables and fruit if you want to build muscle.
Tart cherries are good for building muscle tissue, but not directly like protein. It helps reduce inflammation, so you have less muscle pain after working out. It also helps with recovery by helping you sleep. Blueberries are also good for those things. Broccoli is fabulous for building muscles. It helps repair cells and build new healthy ones. It contains iron for healthy red blood cells. Popeye knew the value of spinach and you should, too. It has a plant steroid called phyoecdysteroids that increase muscle growth rates by 20% when used properly in a diet.
- Combine the chicken with brown rice and you have a good muscle building combination. Pretzels and hummus are another combo that’s also good for pre workout snacks.
- Quinoa is considered a superfood because of its nutritional content. It’s the perfect balance of protein and carbs with all nine essential amino acids. It’s versatile. You can use it like rice, use it in salad or as a main dish or side dish.
- Sweet potatoes are full of nutrients. It has antioxidants, minerals and carbs. They’re low glycemic, so you won’t have blood sugar spikes, yet provide energy for your workout. They also are a good source of potassium that helps prevent fatigue and aids in tissue repair.
- An inexpensive source of high quality protein is eggs. Each egg contains six grams of protein plus riboflavin, folic acid and B12 to help your endurance during long workouts.
For more information, contact us today at JarFit Body Transformation Experts