Foods that Help you Build Muscle

Building muscle is a very common goal of individuals who are trying to lead a healthier lifestyle. One major misconception is that you can lose weight and build muscle simultaneously. While you may be able to do this on a very small scale, it is not efficient to build muscle on a calorie deficit. Building muscle requires a calorie surplus, and a clean eating plan (if you'd like to do it without gaining much fat).

Below you will find 10 foods that will help you build muscle cleanly:

• Quinoa - Use this healthy "grain" in the place of rice in any of your dishes. Quinoa is technically a seed, and is one of the very rare complete plant proteins. This means that it contains all of the essential amino acids that will definitely aid in muscle building. Also try quinoa in place of oats as a hot breakfast cereal first thing in the morning. See my blog below about things to add to oatmeal - try adding them to hot quinoa instead!

• Grass-fed Beef - Grass-fed cows tend to have less omega-6 fatty acids and more omega-3's, which help reduce belly fat and build muscle.
  

• Low-fat Ricotta - Ricotta is made from whey, which is a fast-digesting protein that is great to consume after a weight training session. It is also rich in amino acids, which have been shown to help speed up muscle recovery.
  

• Tofu - Made from soybeans, it is also a complete plant protein (like quinoa above). It also contains isoflavone, which can aid in muscle recovery. Just be sure to read some of the studies on the negatives of soybeans, especially in men & young boys, before adding this to your diet.

• Lentils - These legumes are packed with protein, B vitamins and zinc. Check out Recipezaar for some great recipes that contain lentils!

• Eggs - And when I say eggs, I mean the whole thing, don't skip that yolk! There are tons of benefits to the yolk (vitamins, minerals) that outweigh the dietary cholesterol. Per calorie, eggs are very nutrient dense, so aim for 3-4 servings per week.

• Greek-Style Yogurt - Since it is thicker, it contains more protein than regular yogurt. It has a smooth, velvety texture, and tastes great mixed with fresh berries or in a savory dish spread on flatbread topped with chicken & veggies. In my local grocery store, I find the greek-style yogurt in the organic section.

• Quorn - It is composed mainly of a fungus (similar to a mushroom, but technically not one), so it is another great vegetarian-friendly protein source. It's not very popular in the US, but can be found in specialty markets. It's a great way to add variety to your diet.
  

• Chocolate Milk - Milk contains whey protein, which is fast digesting and great for an after workout snack. It is also loaded with calcium and vitamin D, which are shown to help preserve cartilage and joint health. It can help build muscle and speed recovery.

• Wild Salmon - This tasty fish is high in omega-3's, which can help fight inflammation. Canned salmon is a great substitute for canned tuna, because it does not contain toxic metals. Salmon fillets are a great substitute for steak, and tastes great poached, grilled, baked or roasted!

Resource: MSN Health.