The kitchen is where muscles are built. The ideal way to transform your body and feel energized and healthy is to lose fat and build muscle at the same time. Even if you strengthen and exercise your muscles, they won’t show up if they’re hidden underneath the fat. We all know that eating a balanced diet can be difficult at times. That’s where superfoods come in.
Contrary to what most of us believe, protein isn’t the only nutrient that we need to build muscle. Our bodies need much more than that. One must consume foods that decrease inflammation as it will promote fast muscle recovery and enhance energy levels at the same time. There is as such no definition of a superfood as per science, but a majority of nutritionists consider foods that far exceed basic nutritional content to be superfoods.
Read along to learn more about our top 10 nutrient-packed superfoods that will help you build muscle and lose fat.
Unprocessed carbs like Brown Rice, Oatmeal, and Quinoa:
You cannot possibly benefit from the processed carbs in packaged foods, as they are not designed for that in the first place. Avoid filling up on carbs unnecessarily by choosing unprocessed foods. Add some healthy carbs to round out your meal with fiber-filled veggies and healthy proteins. Choosing the right carbs is critical for fueling your muscles.
In addition to having some protein, brown rice is also a healthy source of carbohydrates. Brown rice is gluten-free and nearly as effective for muscle building as whey. Vitamins and minerals in it provide energy when you need it.
Quinoa has incredible nutritional content despite looking like a small seed, making it a real superfood. The ideal balance of carbs and proteins gives it its power. As a complete protein, quinoa maximizes muscle protein synthesis post-workout because it contains all nine essential amino acids. The carbohydrate in this food is metabolized at a slower rate, which provides you with longer-lasting energy during exercise. Whole-grain bread and oatmeal are other healthy options to include in your diet.
Beans and Legumes
Edamame, kidney beans, and chickpeas are all excellent sources of protein. Chickpeas aren’t normally associated with exercise fuel, but they can provide long-lasting energy. Particularly in edamame, folate helps with muscle strength. The iron and phosphorus in beans aid in the building of proteins.
Apple cider vinegar
Adding a bit of apple cider vinegar to your water twice a day might help you stave off hunger. Furthermore, acetic acid in vinegar may decrease fat accumulation in the stomach and increase fat loss in the body. You can also consider intaking keto diet capsules as they contain apple cider vinegar along with other superfoods and also support weight loss at the same time.
Greek Yogurt and full-fat dairy products
There are many positives of including full-fat dairy in your diet. Dairy products include a lot of protein, to begin with. It is believed that the combination of fast- and slow-digesting proteins assists in the development of lean muscle mass. Full-fat dairy products also prolong your feeling of fullness. Your calorie intake will be reduced as a result, and you won’t be reaching for snacks. Yogurt has a high protein content (which is almost twice as much as regular yogurt), and it’s a fantastic food to keep you full and prevent excessive hunger.
Chia seeds
Never undervalue these small seeds at all. Chia seeds are a perfect way to help your muscles recover after working out since they are full of omega-3 fatty acids, which also make them a natural anti-inflammatory. Additionally, they are excellent for hydration because they can hold 10 times as much water as they weigh.
Nuts like peanuts and almonds
Despite having a considerable quantity of calories, nuts also contain nutrients like phosphorus that support the body’s ability to create protein and utilize carbs as fuel. Nuts contain magnesium too. It controls protein synthesis and controls muscle function that’s why it’s among the superfoods
A handful of nuts can help you lose weight and soothe your hunger. To make this even tastier, you can also add high protein peanut butter to your diet.
Green Veggies
Veggies give you the fiber your body needs to function properly and digest the food you eat. For the best digestive health, try to fill half of your plate with nutrient-dense veggies. Since spinach is a reasonably great source of Vitamin b and helps with metabolism, it gives your food a rush of energy. Spinach enhances post-exercise recovery resulting in better muscle gains. Kale, Broccoli, Sweet potatoes, Peas ( You can also buy plant protein powder online ), and carrots are among the best picks if you are aiming for building muscle and fat loss simultaneously.
Eggs and Meat
Eggs are indeed a nutrient-dense package having less than 80 calories. They make up for a protein-rich breakfast with fewer calories. The scientific studies go on to show that, in comparison to other meals with a similar number of calories, egg meals improve satiety and decrease subsequent food intake. Additionally, eggs include vitamin B12, which helps you burn fat and maintains your energy levels throughout the day.
Vitamin B6 improves your endurance and stamina while exercising. Chicken, Turkey, and Beef are highly recommended as they are packed with proteins and other beneficial nutrients. This is why these proteins are so beneficial since they provide the body a boost without consuming a lot of calories.
Fish
Omega 3 fatty acids, vitamin D, iodine, and high-quality protein can all be found in fish. For the body and the brain to function at their best, omega-3 fatty acids are essential. They also help in fat burning.
Extra Virgin Olive Oil
It has 70% mono-unsaturated fats, which also guard us against heart diseases and cancer. Just drizzle 1-2 tablespoons of olive oil on salads and enjoy its great flavor and more polyphenols.
The bottom line is, to build muscle and lose fat, you need to intake a variety of proteins, veggies, fruits & healthy fats every 3-4 hours. Eat carbs only post-workout. Limit junk food. Exercise and work out in the meantime to enhance your muscles. If you are unable to consume these superfoods in your busy lives, you can also consider taking a dietary supplement like whey protein isolate or plant protein to fulfill the daily nutritional needs of your body.