Best Foods to Eat for Muscle and Strength

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Best Foods to Eat for Muscle and Strength
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• Don't get distracted by this protein powder
  propaganda. You can get plenty of muscle-building
  nutrients by adding the right foods to your diet.
  These 11 basics are foundational elements for
  every meal of the day, ideal for boosting energy
  and speeding muscle recovery before and after the
  gym. (What you wear there is still up to you.)

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Greek Yogurt

• Packed with muscle-nourishing nutrients, Greek
  yogurt is the ideal workout partner. "It's a good
  source of protein, calcium and vitamin D, which
  are good for muscles," says Ilyse Schapiro, MS,
  RD, CDN, a registered dietitian with practices in
  New York and Connecticut. "Vitamin D is
  definitely important for your bonesyou need
  strong and healthy bones to sustain musclesand
  it impacts protein synthesis. People with low
  vitamin D levels have been shown to have
  decreased strength and greater muscle wasting."

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Beans

• The simple bean is actually an advanced
  fat-burning, muscle-building machine. "Beans are
  a great source of protein that includes fiber,"
  says Leah Kaufman, MS, RD, CDN, CDE, a New York
  City-based registered dietitian. "That's going to
  ensure your blood sugar doesn't spike and will
  give you energy to build the muscle you want."

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• One cup of black beans has 12 grams of protein
  and 9 grams of fiber they're also rich in
  folate, a B vitamin that stokes muscle growth,
  and copper, which strengthens tendons. On top of
  that, a Spanish study showed that consuming four
  weekly servings of beans or legumes accelerates
  weight loss.

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Cottage Cheese

• Turns out that the diet staple of 1970s
  housewives deserves a place on a musclehead's
  plate. "It's very rich in protein, and it's
  perfect for muscle building and maintenance
  because it also contains calcium and vitamin
  B12," says Schapiro, who advises you pick up the
  low-fat variety. Doubting this long time diet
  staple? A cup of low-fat CC has 163 calories and
  28 grams of protein, as much as four eggs.

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Chocolate Milk

• Add the kiddie concoction to your essential pre-
  and post-workout snacks. In a study published
  in Journal of the International Society of Sport
  Nutrition, subjects given chocolate milk high
  before riding stationary bikes were able to pedal
  49 percent longer than cyclists given another
  carb-replacement beverage. Chocolate milk's
  naturally occurring electrolytes keep you
  hydrated, and its sweetness speeds energy into
  muscles, which makes it equally good after your
  workout. "Chocolate milk is good for muscle
  recovery because you get protein, vitamin D and
  calcium from the milk, and that little bit of
  sugar from the chocolate to help refuel," notes
  Schapiro.

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Bananas

• Bananas are an ideal source of fuel. They're rich
  in glucose, a highly digestible sugar, which
  provides quick energy, and their high potassium
  content helps prevent muscle cramping during your
  workout. Each medium banana contains about 36
  grams of good carbs Their low glycemic index
  means carbs are slowly released into your body,
  preventing sugar crashes and spurring the process
  of muscle recovery. If you think you need
  something more substantial, get good fuel ideas
  from our guide to the best pre-workout snack for
  every workout.

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Beets

• Yep, beets. A number of studies have shown that
  consuming beets can improve your athletic
  performance. Subjects who drank beet juice
  experienced a 38 percent increase in blood flow
  to muscles, particularly "fast twitch" muscles
  that affect bursts of speed and strength, a study
  conducted at Kansas State University showed.