20 Best muscle building food which you must take after workout.

20 Best muscle building food which you must take after workout.

1. Beef- Beef is very high in protein and it takes rank first in our list because of that.

2.Eggs-Each egg contains protein content of 6 to 8 grams. Eggs are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods available.

3. Chicken-You get 30 grams of protein from every 100 grams of chicken. They are easily available and can be cooked into many delicious delicacies. Try roasting or baking it for maximum benefits.

4. Water- Muscle building requires hydration. Our body is 70 percent water and muscle tissue is around 75 percent water. Hydration will increase strength, energy levels and help in digestion.

5. Fish oil- The anti-inflammatory benefits of fish oil help your body to recuperate faster from a heavy work. Fish oil also speeds up the metabolism rate so you are not only building muscle but losing fat too.

6. Quinoa - A great source of carbohydrates, a 100 grams serving of Quinoa packs 14 grams of protein along with essential amino acid. Its a superb muscle building food.

7. Oats- It is healthy, filling and provides the perfect blend of carbohydrates, fiber, protein, minerals and vitamins.

8. Pineapple- Pineapples contains a protein-digesting enzyme named bromelein in abundance. It also decreases muscle inflammation and thus is a great post-workout meal.

9. Spinach-Researchers at Rutgers University (2008) proved that the phytoecdysteroids found in spinach may increase muscle growth up to 20 percent. This makes it a great muscle building food.

10. Sweet Potato- Sweet potatoes have a slightly lower carbohydrate content than regular potatoes. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates.
Sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid. A medium sweet potato has 28% more potassium than a banana.They replenish energy stores and fuel the muscle-building process.

11. Wild Salmon- Wild salmon contains a powerful dose of omega-3 fatty acids and this makes wild salmon a super muscle building food. Eating salmon also boosts the metabolism.

12. Broccoli- Add broccoli to your post workout salad along with spinach, baby tomatoes, sweet corn and peppers. This is a great source of vitamins, minerals and fiber. Remember: minimal cooking!

13. Brown rice- Brown rice is a staple ingrediant in many body builder diets. This complex carbohydrate releases energy in a sustained manner and thus, its very healthy. It is a great source of carbohydrates and can be consumed post workout.

14. Cottage Cheese- One cup of cottage cheese can pack 28 grams of protein. The protein breaks down slowly and leaves you feeling fuller for a longer time.

15. Chocolate Milk- Its true! Chocolate milk can help you build more muscle. In a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk was just as effective as sports drinks at increasing total exercise output and delaying exhaustion.

16. Banana- Bananas have three types of sugars; Fructose, sucrose and glucose. These sugars are prime pre/post training eating item. Bananas are fat and cholesterol free, extremely portable and nutrient dense.

17. Lentils and Chickpeas- Who says you need to eat meat to fill up on protein? These vegetarian- and vegan-friendly foods offer the protein your muscles need without the high-impact carbohydrate rush that affects your insulin levels.

18. Almonds- Big things can come in small packages. Almonds provide a good source of protein and fat but it’s their vitamin E content that is most beneficial for your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.

19. Papaya- Papaya contains papain which breaks dietary protein into easily absorbable compounds.

20. Brown bread- It is also very useful when u are doing a very tiring workout.

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