Top Five Muscle Building Foods

If it seems you’re exercising day after day but not seeing any results, you’re not alone.

Many Canadians hit the gym regularly without any immediate change to their appearance, which is especially frustrating when, say, there’s a big high school reunion coming up or a certain someone to impress.

But take heart – there’s a selection of foods that can increase your performance, and have results appear much sooner.

And the best part is you don’t need to drink them in a powdered protein shake.

Building muscle mass is a key component of overall health. From preventing the onset of osteoporosis and diabetes to helping you burn calories even when you’re standing still, muscles do it all.

And just like your car probably runs better on high-test, there are foods that can help your physical performance.

Here they are:

Fish: It contains protein, which helps build muscle, and Omega-3 acids.
Recommendation:  2-3 meals per week

Sweet potatoes: Great source of antioxidants, which help to rebuild muscle. Also an excellent source of potassium
Recommendation: 3 servings of potassium rich foods (like sweet potatoes) should go into your 5-9 servings of vegetables and produce a day

Low-fat yogurt: Contains calcium and Vitamin D, which help to build healthy bones; and also protein and potassium.
Recommendation:  6-8 oz a day

Quinoa: A complex carbohydrate, which fuels active muscles.
Recommendation: half a cup a day

Pumpkin seeds:  Packed with magnesium, manganese, iron and copper which are all essential to build healthy muscle and to help it to function.
Recommendation: small handful a day.

But be warned – don’t cut out fatty foods completely. Those items rich in unsaturated fats may actually fight obesity, by naturally curbing your body’s hunger.

A study by pharmacologists out of University of California – Irvine found that edibles like avocadoes, olive oil and nuts send signals to the brain that your stomach is full.

The researchers think this information could be used to treat eating disorders as well as obesity.

A fat-derived compound called oleoylethanolamide (OEA) regulates hunger and body weight.

“We are excited to find that OEA activates cell receptors that already have been the focus of successful drug development,” Daniele Piomelli, the Louise Turner Arnold Chair in Neurosciences, outlined in a press release.

“This gives us hope for a new class of anti-obesity drugs based on the savvy use of natural appetite-controlling mechanisms.”

OEA can also improve blood cholesterol in addition to reducing appear tight and potentially helping weight loss.

“Another trick,” advises CityNews Medical Specialist Dr Karl Kabasele, “is to fill up on fresh fruits and vegetables. Because they have a high water content, they’ll fill your stomach and make you feel fuller.”

Find out more on the study here. 

You can find information about portion control, as well as the best fuel for your body, with Canada’s Food Guide. Click here.