Your workouts are important for getting toned and staying fit, but what you’re fueling your body with is crucial. If you’re at a loss for what muscle-building foods you should be eating, don’t worry. We’ve compiled a list of the top 10 superfoods to get lean and toned.
#1 Quinoa
Quinoa is one of the most powerful plant-based superfoods around. It’s loaded with high-quality protein (8 grams) and fiber (5 grams) and contains all the essential amino acids your body needs, making it a great companion to working out. Plus, it’s gluten-free! Add quinoa to your post-workout meal to repair torn muscles and build new muscle tissue.
#2 Raw Nuts and Seeds
Raw nuts and seeds contain high levels of good fats—monounsaturated and polyunsaturated fats—plus fiber, high-quality protein and vitamins. Add a handful of raw nuts or seeds to your oatmeal or morning smoothie to boost your muscle mass and increase your energy throughout the day.
#3 Apples
An apple a day keeps belly fat away, or at least curbs your appetite. Apples contain a high amount of soluble fiber, which keeps you feeling fuller for longer periods of time and regulates your blood sugar.
#4 Greek Yogurt
Why not just regular yogurt? The whey is removed in Greek yogurt, so it contains less sugar and more protein. It’s also rich in amino acids, which help muscles repair more quickly after an intense workout. And let’s not forget the primary nutrient—calcium. A calcium-rich diet is vital for bone health, especially in women.
#5 Oatmeal
If you’re in the habit of skipping breakfast, STOP! Skipping breakfast may cause you to overeat later in the day, leading to weight gain. Eat breakfast within an hour of waking up and keep it clean. Steel-cut oatmeal is one of the healthiest breakfast options around. Made with healthy grains, steel-cut oatmeal is a fiber-rich, nutritious and filling choice to jumpstart your metabolism and keep your energy levels high. Add protein powder, fresh fruit, nuts, seeds or cinnamon to spice things up.
#6 Shrimp
If you’re looking for a healthy, lean protein to get toned, look no further. Add shrimp to your diet. Shrimp is a low-calorie, high-protein option to stay full, get fit and tone up. In just a 3-ounce serving, shrimp contains a whopping 19 grams of protein and only 84 calories. It’s a win-win.
#7 Whole-Grain Pasta
You might have thought you had to skip pasta to get lean and toned. Think again! Carbs are an excellent source of energy and should be included in your workout meal plan. Opt for whole-grain versions to serve as an accompaniment (not the main feature) to a meal. Whole-grain pasta will not only boost your energy, it’ll also satisfy your hunger pangs. Pair with vegetables and lean proteins to create a well-balanced plate.
#8 Spinach
Popeye loved it and so should you! Spinach contains a significant amount of iron and nitrates, which are essential to build lean muscle and increase muscle mass. Go green and try our morning spinach recipes to start your day off right.
#9 Avocados
This one might be a surprise, especially since avocados contain a high amount of fat. But what you may not know is that avocados are a perfect complement to a rigorous workout. Avocados are rich in monounsaturated fats, which helps melt pounds from your waistline and tone up your body. Plus, the high amounts of fiber and heart-healthy fats help you feel satisfied for longer and stave off hunger pangs.
#10 Beans
Beans and legumes are great options for those who want to avoid animal products but still intake an adequate amount of protein. In just 1 serving, beans contain 15 grams of protein, 15 grams of fiber and only 1 gram of fat. So, dive into a bowl of juicy, colorful beans to build lean muscle, stave off hunger and increase your energy.
If you’re looking for creative recipes to get lean and toned, head to Gymondo and explore 1000+ foodie-grade recipes with vegan, vegetarian and pescetarian options.
Read more helpful articles:
Gymondo Magazine: 5 Superfoods to Boost Your Strength
Gymondo Magazine: The 7 Best Ways to Turn Your Body into a Fat-Burning Machine
Gymondo Magazine: Struggling to Loosen Up Your Limbs? 8 Foods to Improve Your Flexibility
