When we talk about the best muscle building foods we need to first remember that protein is the raw material needed for building muscle tissue. Protein contains 20 amino acids, including all 9 essential amino acids. These essential amino acids are not produced by the body, and must be supplied by a healthy diet. The other 11 amino acids in protein can be produced by the body.
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The best muscle building foods are those which contain a well balanced variety of both essential and non-essential amino acids. The foods that contain this combination of amino acids, in the exact ratio needed for muscle growth, are known collectively as “complete proteins”, and these proteins are among the best muscle building foods in the world. In order for the body to build muscle, it must have access to all amino acids, both essential and non-essential. While non-essential amino acids can be produced by the liver, missing essential amino acids cannot be produced by the body. Essential amino acids must be provided to the body in the form of a healthy and balanced diet. If an essential amino acid is missing when it is needed, the body must break down its own tissues to obtain it. In order to prevent this breakdown of much needed muscle cells, it is necessary to eat a diet rich in essential amino acids. If the diet is lacking in any essential amino acids, the synthesis of protein will be inhibited, and you may be unable to achieve the fitness results you seek. It is important to understand the differences between protein and carbohydrates in the body. Carbohydrates can be stored in the body as glycogen. This glycogen is stored in the liver and in the muscles, and these stored supplies can be drawn on whenever energy is required. Proteins, on the other hand, cannot be stored in the body, and there is only a small and temporary pool of amino acids present in the bloodstream at any one time. In order to maintain the best muscle growth, it is necessary to provide the body with a diet rich in foods that will build muscle. Eating muscle building foods means eating complete proteins with every meal. Eating these muscle building foods with every meal will help ensure that all needed amino acids are available whenever you make demands on your body during a workout. Many bodybuilders are already familiar with the concept of eating six meals. Eating protein rich meals every three hours or so can provide the ongoing energy needed for continuous and effective muscle growth. It is important to remember that muscle building foods such as meats, eggs and milk are not the only sources of protein, as non-animal derived foods can also be rich sources of protein. Protein is found in vegetables, legumes, beans and grains. However, the protein contained in these foods is not complete, since these protein sources lack one or more of the essential amino acids that are so important to building muscle. In general, protein derived from plant sources is considered poorer quality than animal-derived protein. The complete proteins found in foods such as milk, eggs and meat is considered complete because these foods contain all the essential amino acids.
There are twenty amino acids that are required by the body for continual growth. Eleven of them are considered “non-essential” because the body can produce them itself. The remaining nine are considered “essential” because they cannot be produced by the body so they must come from your diet. The best muscle building foods have all nine essential amino acids. Here is the amino acid breakdown:
11 Non-Essential Amino Acids (the body can produce)
- Alanine
- Arginine
- Asparagine
- Aspartic Acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
9 Essential Amino Acids (must come from your diet)
- Histidine
- Isoleucine
- Leucine
- Valine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
While many bodybuilders take protein supplements, it is important to remember that they should not replace foods! It is fine to take some supplements for specific needs, but the backbone of your diet should be a selection of the best muscle building foods. After all, the human digestive system was designed to process foods, not supplements. It is important for bodybuilders to eat muscle building foods at every meal. Doing so will ensure that all the essential amino acids are available to help build muscle.Some of the most common muscle building foods are:
- Chicken
- Turkey
- Fish and shellfish
- Eggs
- Red meats
- Dairy products
The problem with these foods is obvious. Since many of the best muscle building foods are derived from animal sources, they also tend to be high in saturated fat. If you are going to be eating these with every meal, it is essential to choose the leanest muscle building foods you can find. A list of some of the best, low-fat muscle building foods are:
- Egg whites
- Lean meats, poultry and fish
- Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods)
- Turkey breast
- Lean cuts of red meat
- Skinless chicken breast
Of course even the best muscle building foods can only do so much, and you will still need to exercise regularly with weights in order to build significant muscle mass. Muscle building foods are not a shortcut to well defined muscles; they are merely another ingredient, along with exercise, toward the ultimate goal of a healthier and more chiseled body.
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