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Fresh, Fit and Healthy Fitness  

Juan - Eats HealthyEat Hearty To Get Big...And Lean!


Top 8 Foods You Can Eat to Build Muscle and Stay Healthy


By Tom Bonanti


“You’ve gotta eat big to get big!” That’s what all the bodybuilders say in the gym. Now it is quite possible to consume 3,000 calories and get big and beefy and stay trim. It is also possible to pig out on 3,000 calories and look like an overweight slob. The difference is in what you eat and how you eat. Eating smaller meals more frequently throughout the day will speed up your metabolism and help you store less fat. Those meals also need to consist of the right foods that will help you to have energy and build muscle.

The good news is there are some great foods that can help you build muscle size and stay healthy and trim as well. Here is a list of my “top eight.”

1 Olive Oil: This baby is high in the healthy fats your body needs to control your cholesterol levels and produce hormones like testosterone. Olive oil helps eliminate inflammation in muscles caused by mega-workouts.

2 Yogurt: Natural yogurt, either low-fat or whole milk based contains the good bacteria your body needs to maintain healthy digestive and immune systems. Yogurt is also a great source of calcium, the mineral that fuels every muscle contraction in your body. Mark - Cover

3 Garlic: While the next guy you French kiss may not appreciate your affinity for this herb, garlic can help you get “big”. Animal research shows that garlic combined with high levels of protein yields elevated testosterone levels and less muscle breakdown. How perfect is that?!

4 Pasta: Building muscle mass requires protein and carbohydrates. Carbs help the protein you eat get to your muscles more efficiently. One cup of cooked pasta yields 45 grams of carbs, which is the minimum that hard-gainers need per meal to experience serious gains.

5 Salmon: Six ounces of salmon provide 34 grams of protein and 4 grams of omega-3 fatty acids, the healthy fats that reduce muscle inflammation and help you to burn fat as energy.

6 Lean Beef: Bring on the beef! Lean beef is a source of cholesterol, the main ingredient that helps your body produce its own testosterone. It’s also a good source of creatine, B vitamins and zinc – just make sure to trim the fat!

7 Eggs: Whole eggs are rich in healthy fats and lecithin, all of which are great for building mass. Hold the yolks if your cholesterol is high or you need to cut up.

8 Whole Milk: If you’re a hard-gainer, there is nothing better than whole milk for building mass. The fat in milk is less likely to be stored as body fat than many other types of dietary fats. Milk also helps the body absorb cancer-fighting Vitamin D. Fresh Fit and Healthy

Sure, you can get big from nachos and beer, but why not chow down on the right kinds of food that will help you build the mass you work so hard for in the gym?