‘Muscle rich’ live longer! 5 essential foods for building muscle
If you do not combine strength training and diet, muscle mass continues to decrease starting in your 40s. To maintain strength even as you age, in addition to strength training, you must eat foods that are good for muscle development. First of all, it is effective to consume adequate protein with each meal. Protein, which takes time to digest, is very filling and is perfect for dieting. Let’s look at protein foods that are essential for muscle maintenance and development.
◆ Eggs
Eggs, which are good to eat every day, are a complete food full of protein. Eggs contain not only high-quality protein but also a variety of vitamins and minerals, including vitamins A, D, and B. It helps build muscle, improves eye and bone health, and helps relieve fatigue. It also contains essential vitamins and minerals that have a positive effect on metabolic function and the immune system.
◆ Chicken
The most common food to eat when building muscle while exercising is chicken breast. However, the difference in protein between chicken breast and other parts is not that big. Therefore, if the chicken breast is dry and difficult to bite into, it is okay to eat other parts. Unlike other meats, chicken is low in fat but high in protein. It also has no carbohydrates, so you can eat it until you are full.
◆ Beef
Beef is rich in good protein and amino acids that are good for muscle tissue. It contains many major vitamins and minerals, especially a substance called ‘conjugated linoleic acid’, which is involved in muscle production.
◆ Salmon
It's great when scrambled with eggs or on top of a vegetable salad. Eating 3 ounces (about 85 grams) of smoked salmon provides about 15 grams of protein. Omega-3 fatty acids, which are abundant in salmon, not only help build muscle, but also improve blood circulation and promote bone formation. It is also rich in good fats, so it makes you feel fuller than other foods.
◆ Sweet potato
Potassium is one of the essential elements to maintain body function. If your body lacks potassium, your muscles may become weak. One medium-sized sweet potato has only 103 calories but contains 542 mg of potassium. Additionally, it contains 438% of the daily recommended amount of vitamin A and 37% of vitamin C, and is also rich in calcium, iron, and fiber. Sweet potatoes slowly raise blood sugar levels, making you feel hungry later, and are high in fiber, which is good for intestines and digestion.