Your body really does burn more calories maintaining muscle than maintaining fat. So the more
muscle you build, the more calories your body will naturally burn each day on its own.
Building muscles DOES increase your metabolism.
According to a Wharton study, 10 pounds of muscle would burn 50 calories in a day spent at rest,
while 10 pounds of fat would only burn 20 calories. Here are 10 foods to increase muscle mass:
Lean Beef –it’s loaded with all sorts of things conducive to muscle growth; 10 essential nutrients,
iron, zinc, and B-vitamins. Most importantly, it gives your body high-quality protein and high amino acid. 3 oz. red meat = 1.5 cups of beans.
Skinless chicken—is an excellent source of high-quality protein for muscle growth; also, provides maintenance for repairing your bone health. Fried chicken has very little benefit except for the “comfort” food feeling.
Cottage Cheese–is a great source of casein protein (a slow digesting protein), perfect for muscle maintenance. It’s also an excellent source for B12, calcium, and other important nutrients, but buy the nonfat/low-fat versions.
Eggs—are a source of high-quality protein, 9 amino acids, Choline, the right kind of fat, and D. Studies have recently shown that eggs are not harmful to your health.
Whey Protein–offers a fast and convenient source of protein and can be mixed with some of your
meals.
Tuna and other fish--high in protein, low in fat, and rich in omega-3 fatty acids (which
are key)
Oatmeal–is an ideal source of carbs due to its low glycemic index.
Whole Grains–provide more nutrients than refined grains and promote sustained energy levels and overall health. Brown rice can boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength.
Fruits and Veggies—are rich in antioxidants, which strengthen your immune system. Vitamins C, E, and beta-carotene are also found here, and they aid in flushing out substances your body does not need.
Healthy Fats–such as salmon and other fish, nuts, leafy veggies, and oils (flaxseed, avocados, and seeds).