Let’s Talk About Foods that Build Muscle
by Sharon Quercioli
In the summer, many of us focus on working out. Whether you’re looking to create a leaner build or to build muscle, you can do both with a great workout routine that is supplemented with some muscle-building foods. Below are some healthy, powerful foods you can easily incorporate into your everyday diet.
Sweet Potatoes
Sweet potatoes are a gym buff’s best friend. They’re full of clean energy and high in both fiber and complex carbohydrates. They also have a low glycemic index, not to mention that they’re filled to the brim with vitamin A. All of this means that they burn slowly, make you feel fuller, longer, and can help your muscles recover after a hard workout.
Integration Suggestion:
The easiest way to incorporate sweet potatoes into your diet is to swap out regular white potatoes for sweet potatoes on a regular basis. Sweet potatoes are great for mashed taters, chips, fries or baked. Also check out my article Who Doesn’t Love Sweet Potatoes http://owwmedia.com/2020/11/who-doesnt-love-sweet-potatoes/
Quinoa
I love quinoa because of how versatile it is. It is rice’s healthier, stronger cousin. You can count on quinoa to help you after workouts because they are a type of slow-burning complex carbohydrate. Quinoa also has a significant amount of protein and is a great source of lysine (which helps with muscle and tissue repair). So, after your workout, when you’ve shredded your muscles to bits, quinoa can help them heal.
Integration Suggestion:
There are so many great quinoa recipes! You can use it in place of rice. You can also use it in place of breading for chicken or pork. My favorite thing to do with quinoa is a quinoa pilaf, which you can cook ahead of time and portion out for the rest of the week. Also check out my article on Quint Essential Quinoa http://owwmedia.com/2017/06/quintessential-quinoa/
Kale (and other leafy greens)
If you want to see some noticeable changes to your muscle definition, try adding a bit more kale to your diet. Dark leafy greens are rich in vitamin K and can help your workout routine by keeping inflammation down and protecting you against stiff, achy joints. The iron in kale can also boost your endurance which is great if you want long, lean muscles. Working out longer (not necessarily harder) can help keep your body fit and strong.
Integration Suggestion:
Use kale (or spinach) as a salad base instead of iceberg lettuce. You can also add kale to your green smoothies. I love making homemade kale chips. Just toss the washed and cut kale with some garlic and olive oil, place on a single layer in the oven and bake for 20 minutes at 400 degrees, but make sure to keep an eye on them. Also check out my article on Kale is King http://owwmedia.com/2013/08/kale-is-king/
Cottage Cheese
The cultures and casein in cottage cheese help your workout be more effective and will help your body break down and absorb the nutrients you give it. That’s why cottage cheese is great in the morning as a quick bite or as a post-workout snack.
Integration Suggestion:
My favorite way to eat cottage cheese is in a small bowl with a scoop of homemade applesauce or a couple spoonfuls of crushed pineapple. You can also blend a cup of cottage cheese with two bananas, a half of a cup of plain Greek yogurt, three eggs, a cup of whole wheat flour, a half a teaspoon of baking soda and a pinch of salt to make pancakes or waffles!
Berries
Berries are a tasty way to keep inflammation down. Not only are they beautiful, their bright, rich color is an indication of their rich antioxidants. Not only do they help with inflammation, but they can also help with joint pain and can help decrease the amount of fat cells your body is making.
Integration Suggestion:
Blueberries, raspberries and blackberries can easily be incorporated into your everyday diet by adding them into smoothies, topping your salad for some extra texture or flavor or by themselves. Portion out a serving and have them after your workout for a quick, healthy snack. I also love adding them to oatmeal (or even cold cereal), yogurt, and they would be a great addition to those cottage cheese pancakes as well.
Hemp Seeds
These are rich in amino acids, which can help your muscles take in the nutrients it needs to stay healthy. The also help boost your metabolism with omega-6 fatty acids. The specific omega-6 fatty acid in hemp seeds (called gamma-linolenic acid) works as a face lift as well by helping to keep your skin stay vibrant and your nails healthy. not to mention keep your hair shiny and healthy.
Integration Suggestion:
Three tablespoons can give you 11 grams of protein. Sprinkle them onto a post-workout peanut butter sandwich. I love sprinkling hemp seeds on salads and oatmeal. You can also consider blending the seeds into a powder, then sprinkling some of that powder in your smoothies.
These foods are all a powerhouse of energy! Even if you’re not looking to build muscle, they are a good way to keep your energy up during the day and can help with any workout routine—not just weight training.
