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