Chronic inflammation is every athlete's worst enemy, stalling all your hard work. Wild salmon provides a fabulous source of anti-inflammatory omega-3 fatty acids, which one study found helps build muscle in young and middle-aged folks. It also comes loaded with quality protein and nutrients.
Spinach comes loaded with crave-busting fibre and nutrients galore. Researchers in one study found that compounds in leafy greens like spinach boost production of proteins that contribute to muscle strength. Plus, you don't need Popeye quantities to get those health benefits. Make a big salad, sauté some spinach with coconut oil and garlic, or add a cup to your protein shake (you won't taste it!).
This versatile seed (yes, seed) fits the definition of a perfect slow-low carb (as a bonus:it's gluten-free!). It packs an impressive plant protein profile with all nine essential amino acids, the building blocks of protein. ("Essential" means your body can't make these amino acids; you need to get them from foods like quinoa.) Protein is a must if you want to build muscle and burn fat.
Why not try this Warm Sprouts, Cauliflower, Haloumi and Quinoa Salad
4. PROTEIN SHAKES
A protein shake is a quick, tasty way to get the protein you need to build muscle. Quality protein powder makes all the difference here. Try superior-quality Paleo and plant-based protein shakes, free of soy, gluten, dairy, artificial sweeteners, and other additives that can prove harmful.
5. SLOW-ROASTED NUTS
Nuts are an amazing source of magnesium, an incredible mineral that plays numerous roles in building strong muscle. A handful of almonds or other tree nuts also packs impressive amounts of fibre, protein, and healthy fats. Just remember, portion control is key here so you don’t overdo it on the calories.
6. GRASS-FED BEEF
Beef that's been raised conscientiously is a perfect source of protein, healthy fats, and nutrients. Grass-fed beef also comes loaded with the multi-tasking amino acid L-glutamine to help build muscle while preventing muscle breakdown.
The MCTs (medium-chain triglycerides) in coconut are ideal workout fuel. Add unsweetened coconut milk to your protein shakes and use coconut oil for medium-heat cooking.
Pair these foods with great sleep, stress management, and the right workout strategies, and you've got a comprehensive plan to build amazing arms!
Source: Women's Health