Elaine Moran Wellness

Healthy Habits, Delicious Life!

  • Home
  • Meet Elaine
  • Food as Medicine Database
  • Blog
  • Mixiterranean
  • Books
You are here: Home / Food as Medicine Database / Search by Health Condition / Muscle Building

Muscle Building

BEST Foods for Building Muscle:

Vitamin A-rich foods promote protein synthesis, essential for the growth and repair of muscle tissue.

  • asparagus
  • eggs
  • kale
    (see full list here)

Vitamin C-rich foods help build collagen protein for muscle strength and help speed up recovery time after a workout. 

  • avocado
  • kiwi
  • orange
    (see full list here)

Iron-rich foods help produce red blood cells which deliver oxygen to muscles for growth and repair.

  • dates
  • sesame seeds
  • spinach
    (see full list here)

Calcium & Magnesium-rich foods work together to support and strengthen muscles, 
calcium helps them contract and magnesium helps them relax.

  • almonds
  • hemp seeds
  • sesame seeds
    (see full lists here)

Vitamin B-rich foods support muscle strength, growth and repair, and athletic performance. 

  • chicken
  • dates
  • quinoa
    (see full list here)

Vitamin E & Selenium-rich foods work together to lower free-radical damage from weight training after a hard work out. 

  • brown rice
  • coconut
  • sunflower seeds
    (see full list
    here)

Other HELPFUL Foods:

  • foods rich in vitamin D
  • foods rich in omega-3 fats
  • foods rich in choline
  • foods rich in zinc
  • branched-chain amino acids (BCAA)
  • high-protein foods
  • low-glycemic foods
  • collagen protein
  • vegetable/bone broths
  • beets

WORST Foods for Building Muscle:

  • refined sugar & high fructose corn syrup
  • conventional dairy products
  • processed & refined grains
  • fried foods & trans fats
  • refined vegetable & seed oils
  • processed, packaged, and fast foods
  • artificial sweeteners & aspartame
  • gluten-containing foods
  • GMO-containing foods
  • high-glycemic foods
  • excessive alcohol

Muscle Madness Smoothie

Food as Medicine

Below are most of the ingredients in the Muscle Madness Smoothie. You can find the complete recipe in "The Mix-and-Match Smoothie Guide" here. 

Click on any ingredient to see the diverse nutrients and health benefits each one has to offer.

spinach
banana
cauliflower
kiwifruit
pumpkin seeds
lime
almonds
sesame seeds
hemp seeds
chia seeds
flax seeds

CLICK ON THE BOOK TO LEARN MORE . . .

Join me on Facebook

Join me on Facebook

Follow me on Instagram

We’ve all been trained to credit the diet when we lose weight—and blame ourselves when we gain it all back. The word “diet” in this sense is defined as “restricting oneself to small amounts of specific foods to lose weight.”
What if there was just one New Year’s resolution—that if you kept it—could change your life forever?
And we’d all have bruised booties and a hard time sitting down! 🤣
🍎 “An apple a day does keep the doctor away!”
Don’t we all just want to be acknowledged, accepted, appreciated, and loved? 💕
Salad jars are convenient and portable way to get a good amount of your daily veggies in one meal.

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • Home
  • Privacy Policy
  • Terms of Use
  • Contact

Copyright © 2023 · Swank Theme On Genesis Framework · WordPress · Log in

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you agree with this notice.Ok