Thursday, March 21, 2013

Article # 417. Top 10 Foods That Build Muscle


Top 10 Foods That Build Muscle (From the Book Bodybuilding Revealed by Will Brink)
In his book Bodybuilding Revealed, health and fitness expert Will Brink lists his top 10 foods that build muscle. These are foods that Will says are especially useful for building muscle and pack some extra bang for your calorie buck.
Now before I list Will's 10 best muscle building foods, I want to note that Will makes an important point in Bodybuilding Revealed about this list of foods.
Will state that just because some foods are "better" than others in certain ways, it doesn't mean you should restrict your diet to those foods alone. No one food, or short list of foods, can do it all, and there are a lot of foods that can help you build muscle.
Will also emphasizes that eating a variety of foods is important for good health. If you eat a variety of foods, you have a better chance of getting all of the fiber, vitamins, minerals, antioxidants and other bioactive compounds that your body needs to stay healthy.
Here's Will's list of top 10 foods that build muscle:
1.       Lean Beef
2.      Chicken/Turkey Breast (skinless)
3.      Cottage Cheese
4.      Eggs
5.      Whey Protein
6.      Tuna
7.      Oatmeal (old fashioned, not instant)
8.     Whole Grains
9.      Fruits and Vegetables
10.  Healthy Fats
I was surprised to see cottage cheese on this list, but Will explains that cottage cheese is one of the most underrated muscle building foods. It contains almost pure casein protein, and it's also a good source of calcium, phosphorous, zinc, folate, riboflavin and certain B vitamins. Will recommends choosing low fat or non-fat versions of cottage cheese.
With regard to eggs, Will explains that although eggs have gotten a bad rap in the past because of their cholesterol content, data has shown that dietary cholesterol has less impact on serum cholesterol than previously thought, and most people who eat eggs on a regular basis don't increase their cholesterol levels.
I also want to mention what Will says about fruit since many people worry about the fructose contained in fruit. Will explains that while it's true that the fructose in fruit can have negative effects on body fat and health in general, two to three servings of fruit each day should not cause any problems.
In conclusion, this list of muscle building foods gives you a good foundation for developing an effective muscle building diet. And for plenty more information on muscle building nutrition, check out Bodybuilding Revealed. It's arguably the most comprehensive program available for how to build muscle.

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