Muscles represent strength, health and power in varying degrees to different people, which make them particularly important to nurture and grow for many. That's why there are so many supplements and exercise techniques out there specifically targeting muscle growth. While some of these are affective, one can't forget the importance of food in a person's health. Many foods are able to contribute to muscle growth, and the natural way they do so is important in promoting overall health while bulking up.
Protein
If you want to build your way up to the status of Adonis as depicted by the Ancient Greeks, complete with rippling muscles and not an ounce of fat, you are going to have to make sure that you supply your body with protein. Protein is full of hearty amino acids. These include the nine essential amino acids that the body cannot get any other way other than through the diet. Without these, the body will start to break down its own tissues (this includes muscle tissue) in order to get them. So, when choosing the foods you eat, pay careful attention to protein, which should be taken in during every meal. Meat and animal-derived foods have the best sources of protein, while many vegetables are good sources, though their protein is not always as complete.
Animal Products
Meat and animal-derived foods (eggs, cheese, milk, etc.) are the best sources of protein because their protein contains all essential and non-essential amino acids. Many people also think that they are the tastiest sources of protein. Chicken and beef are easy to find, cook and go with just about anything. Mix things up, though, to make eating more enjoyable. Sausage, grilled cheese sandwiches, and even fish all provide protein in the same way that chicken breasts and steaks do. Fish also is good for your heart, which will allow for longer workout sessions and, thus, more of an opportunity to grow muscle. Eggs are quick to make, taste great and are the perfect boost in the morning.
Non-Animal Foods
Vegetarians and those looking to fill meat spots in their diet with more healthy vegetables and non-animal sources will have a tougher time with protein. Animal proteins are complete proteins, while other sources contain protein that doesn't have all the nine essential amino acids needed for proper muscle growth. However, there are still places to look. Quinoa, a "supergrain" seed and soybeans are the two non-animal sources of complete proteins, and they taste great. Soybeans can be eaten steamed and are commonly found in Japanese restaurants as edamame. Tofu is made from soy milk, and is often used as a replacement for meat. Quinoa is crunchy and can beaded to salads or as a side dish. Broccoli, spinach, and other dark greens are also good sources of vegetable protein, though their proteins are not complete.
Time Frame
Now that the basic foods for muscle growth are laid out, there is a timetable that they should be consumed in. Most professional bodybuilders and even amateurs know that six meals a day are perfect for building muscle. Anyone who is looking for muscle growth will benefit from this rule. The meals don't have to be huge, but breaking them up allows for the body to always have the proper amino acids and protein. The body only keeps a limited amount of amino acids at a time, so making sure to eat the foods mentioned regularly will prepare your body to grow muscle at it's peak ability whenever you decide to exercise.
Preparing Food and Meals
Knowing the proper foods for muscle growth is not the only piece of information that will help you grow muscles properly. It's also important to know cook these foods, because when prepared incorrectly, they could pump the body full of fat and other detrimental things that could inhibit peak muscle growth. Let's take beef, for example. It's tasty when fatty and smothered in cheese (maybe between two slices of bread with some fries on the side), but that's not the best way to eat it. Buy lean ground beef if you're making burgers and choose low fat cheese. Steaks should have the fat trimmed. Don't eat beef or any red meat as much as you eat fish and chicken, because the latter are both healthier and will help you keep in overall good shape. Pile on those protein-loaded veggies, too. Even though they aren't complete, they accompany complete proteins well.
Tags: amino acids, muscle growth, complete proteins, sources protein, also good, animal-derived foods, best sources