16 Foods You Need to Build Muscle and Burn Fat

Achieving your dream physique requires not only a considerable amount of effort and time in the gym but most importantly a detailed planning and timing of the foods that you eat. Nutrition accounts for 70 percent of your quest to any training goal. A good training plan backed with a good diet plan will produce the result you want. And the foods that you consume largely determine that result because they help you build muscle or burn fat. Here we have compiled a list of foods that you should allow in your diet plan, whether your goal is to gain muscle or burn fat. Include these foods in your meal plan and be and step closer to your dream physique.

1. Apples

Apples are an excellent source of fiber which makes them the perfect pre-workout slow-digesting carb. Studies have shown that apples also increase strength and burn fat due to its anti-inflammatory properties which improve exercise endurance and health.

2. Bananas

Full of fiber, bananas are the ideal pre-workout carbs because they digest slowly. They also contain lot of potassium, a mineral you need especially when training hard. Potassium is required for muscle contractions, it is also the main electrolyte inside muscle cells, where it draws water into the muscle cells to increase volume, a main factor in stimulating muscle gains.

3. Blueberries

Blueberries contain the high potent antioxidant anthocyanin which helps banish belly fat and shields the brain from oxidative damage. Besides also aiding recovery, blueberries maintain the integrity of body tissues by counteracting the effects of free radicals in the body.

4. Broccoli

Mom was right you should eat your broccoli. Broccoli is full fat-burning fiber, folate, and vitamin C and K. Broccoli also reduces excess estrogen levels in the body and thereby reduces body fat. This limits water retention and increases muscle growth.

5. Chicken Breast

Chicken breast is an exceptionally lean protein source. They are perfect for both low-carb and low-fat eating programs. Its protein is easily synthesized to repair muscle tissue and help grow it. It also contains niacin, a B vitamin essential for the conversion of carbohydrate, fat, and protein into usable energy for the body.

6. Coffee

Caffeine is in the top of the list in fat-burning which is why it is included in most fat-burner products. Besides keeping you alert throughout the workday, caffeine has been shown to significantly increase strength and reduce post-workout pain. Coffee is also a source of antioxidants, which enhance muscle recovery.

7. Cottage Cheese

An ideal nighttime protein, cottage cheese contains a lot of casein, which is slow-digesting and provides your muscles with a steady supply of amino acids. This makes cottage cheese the perfect food for before bedtime. Cottage cheese also contains a fair amount of calcium which has fat-burning properties.

8. Eggs

Eggs are indeed incredible. They are the premier source of protein and healthy fats which makes them excellent for building muscle. Eggs also deliver vital nutrients such as vitamin A, B12, and D, selenium. Eating eggs at breakfast can satisfy your hunger and prevent overeating later during the day. Thus they can help you lose fat.

9. Green Tea Extract

Green tea contains the active compound EGCG. EGCG works to increase your metabolic rate and free up body fat by preventing the breakdown of the neurotransmitter norepinephrine which regulates your metabolic rate and fat-burning.

10. Oatmeal

This slow-digesting breakfast favorite promotes fat-burning during exercise and eliminates cravings. Its slow-digesting properties will keep you full longer and keep insulin levels stable, thereby limiting fat storage. It also contains the soluble fiber beta-glucan, which keeps blood-sugar and cholesterol levels in check.

11. Peanut Butter

Peanut butter is a good source of protein. Peanut butter is also high in monounsaturated fats which are good for your heart and waistline.

12. Salmon

Packed with excellent protein and healthy fats, salmon is an excellent source of omega-3 fatty acids, calcium, and vitamin D. The omega-3 fatty acids not only quicken recovery but they also increase metabolic rate and enhance fat-burning.

13. Sweet Potatoes

You need carbs to build muscle. Sweet potatoes are the perfect slow-digesting carb for muscle building. They provide longer-lasting satiety and reduce the amount of insulin released after ingestion. That adds ups to less fat storage and better muscle gains. There is also a bonus health boost: sweet potatoes are full of fiber and beta-carotene.

14. Top Sirloin

Top sirloin is a lean source of protein and saturated fats which raise testosterone levels in your body. Not only that but it also contains fat-busting conjugated linoleic acid, anti-inflammatory omega-3 fatty acids, and vitamin E. So feel free to fire up the grill and slap on a steak from time to time.

15. Whey Protein

Few supplements are as effective at building muscle as whey protein. It is the most popular protein powder on the market for obvious reasons. It increases protein synthesis better than any other because the body digests an utilizes it rapidly, making whey critical to take not only pre-workout and post-workout but also upon waking each morning. It also enhances blood flow to muscles, thus is ideal to take before training. In addition to helping add mass, whey protein increases the release of hunger-blunting hormones, resulting in a reduced daily food intake and improved fat loss.

16. Whole-Wheat Bread

Whether used in your morning toast of pre-workout meal, whole-wheat bread is ideal in your diet plan. Its slow-digesting carbs will fuel your body, fight hunger and keep insulin levels in check.