Top Superfoods to Build Muscle Faster

If you are looking to build muscle, you need protein and carbohydrates. Muscles grow and replenish when they are fed with both nutrients. Finding easily digestible carbohydrates packed with protein and good fat can be tricky, hence superfoods.

What are superfoods?

The list of superfoods has expanded over the past years. Originally defined as nutritionally dense products with minimal calories, superfoods have conquered our daily meals especially for those of us aiming at a healthy lifestyle.

Filled with vitamins, minerals and antioxidants, the regular consumption of superfoods within a nutritious diet aims at improving immunity and decreasing inflammation.

 

Blueberries

Packed with vitamin K, they also contain vitamin C, fibre and manganese among other antioxidants. According to Alison Hornby, a dietitian and BDA spokesperson,

They are low in calories and high in nutrients, including phenolic compounds with an antioxidant capacity significantly higher than vitamins C or E. Try adding them to your breakfast cereal, including them in a packed lunch or mixing with low-fat yoghurt for a delicious dessert.

 

Salmon

It is the highest food rich in omega-3 fatty acid DHA. Omega-3 fatty acids enhance insulin-sensitive aspects of protein metabolism. Salmon contains up to 58 percent of the daily required intake of protein per 4-ounce serving which helps promote weight loss.

When part of a balanced meal, salmon, with its strong taste and dense texture salmon has the ability to make us feel full faster than white fish such as cod, haddock or sea bass.

 

Avocado

With its creamy texture, avocado’s most 240 calories are source of healthy monounsaturated fatty acids (MUFA) fats (10g). Avocados were once avoided from any muscle-building diets due to their high fat content. They are now a preferred fat option due to their unique combination of nutrients. The average avocado contains 20 different essential nutrients, 250 calories, 10 grams of fibre, and 15 grams of monounsaturated fat.

If we are trying to get more real foods instead of olive oil for instance, a filling option is to substitute butter or cream cheese for half an avocado.

 

Banana

One of the major benefit when eating bananas is its high level of potassium and manganese. Minerals and vitamins are equally as important when following a bulking diet. According to The Linus Pauling Institute, lack in potassium can act as a counter performative, at the origin of cramps.

Whether bananas are a pre, or post snack, their high level of carbs compared to any other fruits such as blueberries, or apple, makes it the perfect food to boost energy levels or recover from a strenuous session.

 

Porridge

Fitness aficionados favourite breakfast food. Porridge is a source of protein, carbohydrates and essential macro nutrients to start off the day energized. It is usually cooked in milk and topped with fruits and nut butter. It has also been revealed both nutritive and delicious added to a protein shake. In any case, it constitutes one of the healthiest breakfast or post workout snack.

Another benefit of oats is it’s the amount of dietary fibre it contains. Fibre helps to keep our digestive system healthy and helps to prevent constipation. According to The European Food Safety Authority (Source: nutrition.org.uk):

Dietary fibre can reduce your risk of: Cardiovascular disease (heart disease and stroke) and type 2 diabetes and Colorectal cancer (bowel cancer) (…) Foods such as oats and barley contain a type of fibre known as beta glucan, which may help reduce cholesterol levels if you consume 3g or more daily, as part of a healthy diet.

 

Sweet potatoes

They are complex carbohydrates which are renown to replenish glycogen levels. Sweet potatoes are a rich source of fibre, potassium. It also contains other essential vitamins and nutrients such as iron, copper, magnesium, carotenoids, quercetin, and vitamins B6, C, E, D which are all needed for a healthy body.

Compared to another type of carbohydrate, rice, pasta or potatoes, sweet potatoes fit in perfectly to any macro planning for individual dieting. For the same amount, sweet potatoes have ¼ less calories than rice.

 

Almonds

Almonds are the most nutrient packed nuts we can ingest. High in vitamin E, B essential for energy metabolism, a handful of almonds is only 173 calories for 15g of fat, 7g of carbs and 6g of proteins. Because of its high amount of fat, it is an essential add-on to any mass gaining diet. It’s size and practicality makes it one of the easiest snack to have on the go.

 

 

Sources:
https://www.nutrasea.ca/omega-3-and-you/the-science/omega-3-sport-fish-oil-beneficial-athletes
https://www.livestrong.com/article/117686-health-benefits-salmon
https://www.bodybuilding.com/fun/15-surprising-muscle-building-foods.html
http://healthyeating.sfgate.com/benefit-eating-banana-sports-2447.html
https://www.livestrong.com/article/102738-build-tight-lean-strong-muscle
https://www.livestrong.com/article/449159-bodybuilding-benefits-of-sweet-potatoes