Eat more organic protein enriched foods. Lean chicken, lean beef and fish provide your body with the protein it needs to burn more calories and create lean muscle through a process known as "the thermic effect." Your body works harder and burns more calories to break down high-density, high-protein foods than it does when processing carbohydrates and fats. Organic beef also contains a variety of essential vitamins and minerals, which help the body build muscle. It contains protein, vitamin B12, heme iron, zinc, creatine and carnosine and omega-3 fatty acids.
Consume a variety of plant-based proteins like soybeans, peanuts and legumes. These proteins come in a variety of different forms. Find the versions with fewer additives and preservatives. The fewer additives and preservatives the body has to work at breaking down, the more efficient the body is at building muscle.
Eat more green leafy vegetables like broccoli and spinach. Broccoli contains phytochemicals, which help to protect the body from cancer. It also contains a solid amount of soluble fiber, and is low in calories, which contributes to fat loss. Spinach protects the body from muscle and bone loss. It also protects the body from cardiovascular disease and cancer because of its high nutritional content.
Use flax seeds and not flaxseed oil. Flax seeds are a good source of omega-3, fiber and protein, while flaxseed oil does not contain fiber and is highly unstable. Flax seeds also contain a solid amount of omega-3 fatty acids, which help reduce inflammation. Reducing inflammation within the body is important when building muscle, for 2 reasons. Muscles won't be as sore after intense workouts and the body will be able to heal muscles at a faster rate.
Replace regular rice and whole grain rice with quinoa. Quinoa is a grain that has more protein and more fiber than rice or oats. Purchase the white grain version, which is better quality than other variations.