7 foods that will help you build muscle and lose weight fast

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The importance of regular physical activity and proper nutrition cannot be overstated when seeking a healthy lifestyle. Whether you want to gain muscle mass or shed extra pounds, your diet plays a key role in achieving your goals. In this article, we will explore seven essential foods that will not only boost your muscle building efforts, but also speed up your weight loss journey. With the help of nutrition experts, we present you these super foods.

Groceries, which you should include in your daily diet as they can make a difference in your quest for a healthier and more muscular physique. Whether you're a seasoned fitness enthusiast or just starting out, these superfoods will fuel your workouts, stimulated muscle growth and accelerated weight loss. Remember that the key to success is not only in exercise, but also in wisdom food choices, which supports your active lifestyle.

1. Broccoli

Broccoli boasts a higher vitamin C content than oranges and is a treasure trove of antioxidants. It helps in muscle recovery and strengthens the immune system. It contains phytochemicals with anti-estrogenic properties that help regulate hormones and fight fat accumulation.

Superfoods are considered to be nutritionally rich and thus good for human health. Photo: Southstore/Pexels

2. Salmon

The best choice for those who want to lose weight and build muscle at the same time is salmon. It is an extremely rich protein food, as one portion contains up to 30 grams. The healthy fats in salmon promote overall well-being, unlike those found in meat.

3. Peanut butter

A protein and nutrient-packed miracle that supports muscle growth, as it is full of essential fatty acids, vitamins, minerals and dietary fibre. Butter is an effective aid in muscle recovery after exercise, making it an ideal ingredient in drinks.

Peanut butter is not only extremely healthy, but also extremely tasty and nutritious. Photo: Grabowska/Pexels

4. Eggs

It is an ingredient that is quickly and easily prepared as a dietary ingredient for athletes. A medium-sized egg contains about 5-6 grams of protein and measures 60 calories. They are rich in amino acids, which are essential for muscle growth and protein synthesis during and after exercise.

5. Fresh cottage cheese

The main source of cottage cheese is casein and whey proteins, essential for building muscle and burning fat. Whey protein allows rapid digestion, while casein maintains the body's anabolic state for several hours, making it an ideal choice for an evening meal.

6. Chicken

Chicken, especially lean breast meat, is a source of protein, as a 200-gram portion provides about 40 grams of protein with minimal fat content (only 2 grams). The meat is versatile and can be included in sandwiches, salads and various dishes.

Photo: Ruslan/Pexels

7. Tuna

Tuna is the ultimate superfood for those striving for excellence. One can of tuna contains a whopping 41 grams of protein, while containing only 5 grams of fat. Because of the possible mercury content, eat tuna in moderation - limit yourself to one can per week.

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