by Kevin DiDonato, MS, CSCS, CES
Are you looking for the best foods – that not only burn lots and lots of fat – but that build metabolism-boosting lean muscle mass?
Then look no further than the list below!
But before you skip through to the list, there are a few very important concepts that you need to understand!
Five Foods that BOOST Lean Muscle Mass
Lean muscle mass – which is the metabolism-stoking tissue on your body – needs the right nutrients in order to grow, thrive, and burn more calories and fat.
Most people think that they need to eat a ton of protein in order to build lean muscles – and they would be right, to a certain degree!
Foods containing protein, which is full of both essential and nonessential amino acids, are perfect foods to eat in order to supply your body – and more importantly your muscles – with the building blocks it needs for developing and growing lean muscle.
However, when those amino acids are combined with a complex or simple carbohydrate, they may have a better opportunity of traveling into the muscle tissue where they can do their job!
Now, there are other foods that hold a variety of different jobs that may boost your fat loss and create an environment for overall muscle development.
Of course, you know that protein sources are great, but what else can you eat to foster an environment of growth?
Here is a list of five different foods that may do just that!
Now grapefruit, in and of itself, will not help you to build lean, sexy muscles.
But what it may do is help you to strip off years of unwanted fat – from your belly and other areas – which could make your muscles POP.
In a recent study, eating one-half a grapefruit or drinking a glass of grapefruit juice, THREE TIMES A DAY, was shown to boost fat burning.
In fact, most people lost an average of 4 pounds, with some even losing as much as10 pounds!
Plus, grapefruit contains a compound – called naringenin – which may slow the breakdown of caffeine in your body.
And if you know anything about caffeine, then you already know that it may boost mental alertness and has a thermic effect on body fat – meaning it DESTROYS BELLY FAT.
If you want to burn fat to show off your lean six-pack, then adding grapefruit to your diet should be considered mandatory.
One of the most important amino acids – glutamine – is found in extremely high amounts in spinach.
Glutamine may improve muscle growth, improve your immune system, and aid in the health of your GI tract.
Eating raw spinach may provide your body with a moderate amount of glutamine, which could lead to better overall results in the gym.
Besides glutamine, spinach contains a whopping amount of antioxidants that may reduce the effects of free radical damage in your body – which is important for reducing inflammation and preserving the health of your cells.
Include at least one cup of spinach (raw preferably) in a salad every day!
Broccoli – something you can add to your raw spinach salad – is a vegetable with a ton of added health benefits.
Not only is it low in calories, but it may contain antioxidants and phytochemicals that could reduce the damage from free radicals, but could even reduce the power of estrogens in your body.
And if you can reduce the power of estrogens in your body, then chances are you will be able to harness the power of your natural T levels.
This may all translate into greater fat loss and less water retention, which is necessary to make your muscles show more after your workout!
Now garlic is not just for vampires anymore!
Garlic contains allicin – among other potent phytochemicals – that possess tremendous health benefits.
In some studies, garlic was shown to increase testosterone production and reduce overall cortisol levels!
Besides being almost 90 percent water, watermelon also contains plenty of vitamins, minerals, and antioxidants that are beneficial to everyday health.
But a more important compound – or the amino acid citrulline – is extremely important in the development of muscle.
Citrulline, once it enters your body, may be converted into arginine which is a potent producer of nitric oxide.
Nitric oxide is important for delivering nutrients, hormones, and oxygen to muscles by increasing the blood flow to them.
And if you look in the mirror, nitric oxide may produce a bigger “pump” in your muscles, leaving you looking ripped after a great training session!
Eat These Five Foods
If you’re serious about blasting belly fat and increasing your lean muscle mass, then including these FIVE foods into your daily or weekly eating plan is a must.
There are plenty of other foods that you can include as well, that may help you shed the fat, build metabolism-boosting lean muscle mass, and give you the lean, chiseled look that everyone dreams about.
As previously mentioned, increasing your protein intake may boost your metabolism, burn fat, and boost your muscle growth.
Now, arguably, there are a lot of protein powders on the market today. But we feel our protein powder is top notch, when it comes to delivering a great source of whey protein.
Mark Dilworth, BA, PES
Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
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