We used to think that all we had to do to build muscle was to workout. It turns out that getting to the gym is only half the battle. What you do AFTER the workout is where the real fun comes in!
PROTEIN, PROTEIN and more PROTEIN:
What foods support muscle growth:
PROTEIN:
- This is number one! You cannot have muscle growth when you are on a protein deficient diet. Ideally, aim to get at least 0.8g of protein for every pound of body weight.
Below are some ideal, protein-packed sources:
- Steak: 4 ounces contain close to 40 grams of protein
- Chicken breast: 4 ounces contain about 30 grams of protein
- Eggs: 3 whole eggs contain about 18 grams of protein
- Salmon: 4 ounces contain about 30 grams of protein
- Can of sardines: 23 grams of protein
- 1 scoop Be Well by Kelly beef protein isolate: 24 grams of protein
- 1 scoop of collagen: 8 grams of protein (an excellent choice as your muscles are composed of this)
- 1 scoop of Truvani protein powder: 20 grams of protein
- Tofu: 4 ounces contain about 17 grams of protein
VARIETY:
- With the foods mentioned above you want to integrate all of them periodically. This will give you the best amino acid profile to ensure you are getting the most bang for your buck.
ANTIOXIDANTS:
- Consuming fruit and vegetables on a consistent basis to get a rich supply of antioxidants, like vitamin C, is essential to mitigate the inflammatory side effects of exercise.
FAT:
- Integrating good sources of fat like nuts, seeds, avocadoes, avocado and olive oil, and healthy animal fats provides an alternative energy source for your body so you can utilize the protein for muscle rebuilding rather than as an energy source.
What to avoid:
ALCOHOL:
- We love a good tequila at the end of a long work day but this is not going to do you any favors for your post-workout recovery and muscle growth. Alcohol triggers inflammation in the body and your body will be focusing on getting rid of this toxin rather than building muscle.
SUGAR:
- Although a little bit of carbs post workout are beneficial for recovery, consuming excessive amounts of sugar is going to send you on the blood sugar roller coaster.
SEED OILS:
- These are in everything so reading ingredient labels for sunflower seed oil, soybean oil, vegetable oil, and canola oil is paramount. These will promote inflammation in the body.
Your diet will decide if you are building muscle or breaking it down post workout, so choose wisely.
