You can’t build strong muscles without the right foods.
If all of your focus is on weights and cardio and food is an afterthought in your approach to fitness, it’s time to shift gears. Foods that are packed with protein and healthy fats and are low in sugar and refined carbs are excellent for building lean muscle. And there’s one food nutritionists and dietitians say you can eat pretty much every day (or at least a few times a week) to build muscle.
Good news: it also happens to be one of the most versatile ingredients around.
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Eggs
You need protein to build muscle and get stronger. And there are few foods on the planet with a "higher biological value" of protein than eggs.
"Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits," Jeff Volek, Ph.D. and registered dietitian told Men's Health.
A single egg contains just 78 calories, six grams of protein, potassium, riboflavin, folate, iron, zinc, and vitamins D, E, B6, and B12.
But there's a catch (one you'll love): you need to eat the yolk to reap all of the egg's protein and B12 benefits. For sunnyside-up lovers, that should come as sweet relief after years of hearing about egg white omelettes.
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The Healthiest Way To Make Eggs
The best way to enjoy eggs, in order to benefit from its incredible vitamin and mineral content, is by poaching or boiling them.
“Poaching or boiling is probably the healthiest method just because you’re not adding those extra fats," Joel Feren, spokesperson for the Dietitian's Association of Australia, told Body + Soul. "You’re just cooking them in water."
Scrambled eggs are probably the least healthy way to eat eggs, thanks to the add-ons (good and not great) that many of us add to our pans.
If you're not a fan of eggs and aren't sure what to eat to build muscle, no worries: Volek told Men's Health his other top protein-packed choices include almonds, salmon, olive oil, steak, water, yogurt, and even coffee — though we can't vouch for cappuccinos and lattes.
For more tips on eggs, check out The one ingredient you should add to your eggs to speed up weight loss and 8 Anti-inflammatory egg recipes on SHEFinds.com.
