7 Essential foods for muscle development

Nutrition is an integral part of the muscle development process. In fact, all training, whether intensive or not will not be enough to develop strong muscles if you do not adapt your diet appropriately. Whilst muscle development is largely dependant on the physical efforts made, an adequate, balanced and healthy diet can also help you see more fitness in your body. Muscles need pure forms of collagen and nutrients to function properly, which are present in foods.

Discover Our Top 7 Ultimate Foods For Muscle Development.

Egg Whites

half cut boiled egg to show that egg whites contain superior protein which helps muscle development

All athletes will tell you, egg whites are essential during the process of muscle development. With 12g protein per 100g, egg whites contain superior protein which helps muscle development. These proteins are rapidly absorbed by the body, have benefits for muscle mass and help with muscle gain. In addition, egg whites also have the advantage of being rich in vitamins and minerals, with a low carbohydrate content. Please be noted, it is not advisable to eat raw egg whites.

White Meats

raw chicken breasts to show high proten for muscle growth

Turkey and chicken play an integral part of a fitness diet. To promote the process of muscle development, lean meats are not to be neglected, because they are excellent sources of protein and protein and amino acids for athletes. In addition to being very rich in protein, lean meats are low in saturated fat. However, care must be taken to remove the skin because they often contain large amounts of fat and cholesterol.


salmon fillet with lemons and vegetables, to show that fish promotes muscle growth

During the muscular development process, it is imperative to not neglect essential fatty acids. Consuming fatty fish which is a natural high potency source of vitamin D is therefore essential during the process of muscle development. Salmon, tuna, mackerel and herring are fish rich in essential fatty acids such as omega 3. These fatty acids are directly involved in the production of testosterone, and also help to reduce inflammation of the muscles. Tuna contains virtually no carbohydrates, making it ideal for snacks between meals.

Sweet Potato

a sweet potato behind a sliced sweet potato to indicate positive muscle growth from consumption

If you would like to improve your muscular development process, replace your potatoes with sweet potato. Rich in complex carbohydrates, sweet potato has the advantage of providing long lasting energy, making them ideal after physical exertion. In addition to its complex carbohydrate content, sweet potatoes are rich in vitamins A and B, and in mineral salts such as calcium; iron, potassium and phosphorus.

Red Meats

four steaks on a chopping board that have been seasoned to show that its good for muscle development

Red meat is an excellent source of Creatine Kinase and essential amino acids for muscle development. Rich in vitamins B12, zinc and iron, red meat is an ideal food for athletes. Red meat is also rich in creatine, an amino acid which is essential for energy production and muscle development. However, red meat contains a lot of saturated fatty acids, which is why it is not advisable to consume more than 2 to 3 times a week during the process of muscle development.


dry pasta to show that pasta is ideal for muscle development

Pasta is also ideal during a process of muscle development. Rich in carbohydrates, fiber and protein, pasta brings energy to the body and supports muscle growth. Accompanied by white meat or tuna, pasta can help you in your approach.


Glass of water to show the benefits of drinking water and staying hydrated

Protein is an essential macronutrient and so, when talking about muscle development, protein is often the food that comes to mind. However, water is an indispensable part of getting into muscle. What is the point of training and adopting a healthy diet if you are dehydrated? Composed of 70% water, the body has a vital need for water to function well. When dehydrated, your muscles and concentration will not be at their maximum capacity during physical exercise, which can cause problems or wounds.

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