If you are serious about changing your body with an exercise routine, then your diet should reflect your seriousness. Anyone who you see who has a nice body has a lot more muscle in their body than fat. Thus, building muscle is the key to having a more physically aesthetic physique.
Notice I didn’t say “muscular”, I said “building muscle” – lean muscle. The greatest exercise myth is that you will become too muscular if you push yourself. Here is a list of the Top 7 items that should be in your diet if you are exercising three or more times per week and want to tone up.
1. Fish Oil. This has anti-inflammatory benefits that allow your body to recover faster from a heavy workout. This means that you can exercise more frequently. What’s more, fish oil might also speed your metabolism. So you’ll not only build muscle, but also eliminate more fat to reveal more definition.
2. Turkey. It’s not just for Thanksgiving anymore! Turkey happens to be one of the most under-appreciated muscle-building foods. It’s a fantastic source of protein, and a good source of 11 vitamins and minerals. Turkey also packs selenium, which, according to recent studies, might help prevent some types of cancer.
3. Pineapple. These are a rich source of a protein-digesting enzyme Bromelein. It’s also been shown to reduce muscle inflammation, making it a great addition to your post-workout meal.
4. Spinach. There might have been a reason why Popeye ate so much spinach! Researchers at Rutgers University showed that the phytoecdysteroids contained in spinach may increase muscle growth up to 20 percent. The catch? You’d need to eat two pounds of spinach per day to see those benefits!
5. Cottage cheese. Some might consider this a dessert, but it’s also one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. It is also made up of a combination of fast and slow digestion proteins, so you can stave off hunger.
6. Whole wheat pasta. This is incredibly high in calories and carbs, so it makes a great muscle building meal. You want to stick with the whole wheat pasta as it’s healthier for you than the white starch kind. It also gives you a sustained amount of energy so you can lift more weights for a longer period of time.
7. Sweet Potatoes. This potato is very versatile as a muscle building food. You can make mashed or baked ahead of time and store them in the fridge. You can also use them to make homefries or hashbrowns in the morning. It is also good source of complex carbohydrates.
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