20+1 Foods That Help You Gain Muscle + Lose Fat Together

Did you know you could gain muscle faster just by eating foods lying around in your fridge? Most people never realize that certain foods are great for getting in shape, but today we’ll share 20 +1 foods that will help you gain muscle and lose weight at the same time. First, make sure to like and share this article. Done? Awesome, let’s take a look at these amazing foods! Read until the end, and we’ll share the true best foods for building muscle!

20+1 Foods That Help You Gain Muscle & Lose Fat

1. Egg

Protein is crucial for growing and repairing muscle, and eggs are one of the best ways to give your body tons of the stuff. Each egg has 6 grams of protein, as well as 108% of your daily dose of vitamin B2. Eggs also contain choline, an excellent chemical for burning fat in your intestines! By eating eggs rich in lean protein at every breakfast, you’ll be on track to gain muscle and lose weight in no time!

2. Watermelon

Did you know watermelon could help you get your dream body? Watermelon has high levels of anthocyanin, which boosts your lipid profile and reduces fat gain. This means you can reduce fat just by eating a little watermelon every day!

3. Grapefruit

Grapefruits have a little HMB in them, which is a great chemical for improving muscle mass. Grapefruits also contain phytochemicals in them, which help break down fat in the body.

4. Almond

Do you know that almonds can also build muscle and burn fat? Almonds have L-arginine, which helps you burn more fat if taken before a workout. Almonds also contain hefty amounts of protein and magnesium to build muscles and boost energy before each workout.

5. Olive Oil

Olive Oil is great for building muscle, and it’s all due to the omega-3 fatty acids. These acids build muscles, and repair them after injuries. Olive Oil also helps with fat loss by reducing inflammation, which usually leads to fat storage.

6. Yogurt

Yogurt is a dense source of workout fuel, containing 20 grams of protein in a single cup. Yogurt also contains calcium and vitamin D, which are great for fat loss.

7. Hemp Seeds

Hemp Seeds are rich in amino acids, which will be great for toning and growing muscles. Hemp can also help burn fat by giving your body gamma-linolenic acid, a crucial component in fat loss.

8. Kefir

Kefir is a great way to get more protein and gain muscle, but it can do more than just that. Kefir helps your body to restore glycogen in the muscles, which is especially helpful for recovery after a tough workout. This means you should drink kefir after a workout, because it will bring your strength back in no time!

9. Buckwheat

Buckwheat is a staple among muscle building foods, but you might not expect the reason why. Buckwheat contains a chemical called arginine which is great for muscle hypertrophy. This means you’ll build more muscle tissue when you eat buckwheat. Buckwheat also contains fat-burning antioxidants, so you’ll enjoy the best of both worlds!

10. Chicken Breast

Chicken breast is an iconic protein source for bodybuilders, and it’s not hard to see why. With just 100 grams of this superfood, you’ll be taking in a whopping 32 grams of protein! Chicken breast also helps burn fat more efficiently, because it contains large amounts of lean protein. While you’re here, please like and subscribe for more awesome articles!

11. Salmon

Salmon can reduce your risk of heart disease and inflammation because it contains omega-3 fatty acids. On top of that, salmon can reduce your cortisol levels which will help burn more fat. Salmon also builds muscle with its sizable amounts of lean protein.

12. Raisins

Believe it or not, raisins are a great food for building muscle. They contain a lot of carbs to give you more energy during a workout, as well as fructose for post-workout energy too. Raisins also help recover muscle glycogen, which helps muscles heal faster. Since raisins have a lot of protein and carbs in a tiny package, they are a great snack to take right after a workout. 

13. Apples

Apples are great for muscle gain, and it’s all thanks to one simple compound! Apples contain ursolic acid, which improves endurance and builds up muscle mass in the body. Apples also contain many vitamins and essential amino acids for muscle health, including fiber which will assist you in burning fat!

14. Artichoke

Artichokes provide as much as 5 grams of protein and 11 grams of fiber with each one you eat, which makes them a great addition to any muscle-building or fat-loss diet. Artichokes also help reduce inflammation, which helps with improving workout quality.

15. Coconut Oil

If you want to build muscle, then you must have coconut oil in your diet! Coconut oil contains enzymes related to producing testosterone, which is a critical hormone for muscle growth. Coconut oil also has fat-burning triglycerides and lauric acid. All of this makes coconut oil bodybuilding essential!

16. Beans

Beans are a well known food for building muscle, and they contain large amounts of fiber and protein. If you want larger muscles without getting too much blood sugar, then beans are your dream food. 

17. Avocado

If you want to fight fire with fire, then you need avocado! Avocados contain many healthy fats, which are ironically well known for reducing your body fat. Avocado also contains potassium, oleic fatty acids, and mono-unsaturated fatty acids which are all great for cutting down on fat.

18. Broccoli

Did you know almost every muscle building diet contains some broccoli in it? This is because broccoli has sulforaphane, a compound that raises your testosterone levels and fights the storage of body fats. Broccoli also has vitamin C, which will keep cortisol down and help you shed those last few pounds.

19. Spinach

While protein is critical for building muscle, iron is also highly important. Since spinach has very high iron levels, that makes it a must have in any muscle building diet. Spinach also has vitamin A and folate, which will improve your energy levels for better workouts. Spinach even has fat burning chemicals called thylakoids. If you want an all-round powerhouse food for muscle gain and fat loss, then you need spinach!

20. Sardines

Sardines are another great food for building muscles, as well as boosting heart health. Sardines contain protein for muscle growth, but they also have lots of omega-3 fatty acids too. These are great for reducing muscle soreness after exercising, which means you can keep your body strong and pain-free!

20+1 Alfalfa

Protein is a great way to build muscle, but alfalfa has something even better! With each helping of alfalfa, your body gets magnesium and zinc. These vitamins are great for helping your body make more proteins, as well as activating hormones that help with muscle growth. 

The Best Protein For Growing Muscle

While most people believe whey is the best protein for muscle growth, the truth might shock you!

Several studies have shown that the best protein for growing muscle quickly, efficiently, and effectively is actually casein. Casein is a type of dairy product, and unlike whey, it is digested slowly. All that extra time doesn’t go to waste though, and with casein, you gain essential amino acids, vitamins, and other compounds that assist muscle growth. One study even found that a group of people who took casein every day had 20% more muscle growth than a group that didn’t, even when both groups exercised the same amount. If you want to grow muscles fast, then casein is the best protein to use for sure!

Are you ready to start losing fat and gain muscle with these foods? Make sure to like, and share while you’re here. Also, follow us on YouTube @healthperfectionist so you can learn more about great health and fitness with us!

Which food do you want to start eating? Let us know in the comments.

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