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Pumping iron is important for muscle growth, but so is getting enough of the mineral itself.
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And it’s not just iron we’re talking about.
That involves eating a diet rich in the following muscle-building foods.
How exactly do these foods help with muscle definition and toning?
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How to Best Eat It:Use kale as a salad base orif you’re adventuroustry theseVrill cubes.
Although technically a seed, millet should be treated as a grain.
How to Best Eat It:Use it just as you would quinoain salads, sides and breakfast bowls.
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Quinoa and millet can be interchanged.
Just three tablespoons offer up 11 grams of easy-to-digest, muscle-toning protein.
And they also encourage more vibrant skin, hair and nails, qualifying them as an overall beauty food.
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They may be tiny, but chia seeds have massive health benefits and plenty of muscle-chiseling power.
In fact, just two tablespoons of the seeds contain 11 grams of gut-filling fiber.
All that adds up to a noticeably more defined, stronger you.
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Other good veggie sources of magnesium: Radishes, soybeans and chard.
How to Best Eat It:Lose weight and tone up with ourQuick Spinach-Pomegranate Salad With Roasted Turkey Recipe.
Lentils
Lentils may be one of the most underrated muscle-building weapons.
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One cup of the cooked variety contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates.
Wild Salmon
Salmon contains both high-quality protein and long-chainomega-3 fatsEPA and DHA.
And, just because your fish is fatty doesn’t mean your body will be, too.
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How to Best Eat It:Whip up one of thesesalmon recipes for weight loss!
Broccoli
There’s a reason almost every muscle-building diet includes a hefty dose of broccoli.
And if you want to stay lean and active for life, maintaining healthy joints is a must!
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What’s more, the fiber-rich guac-and-roller also boosts the healthful properties of other fresh veggies when paired together.
How to Best Eat It:Add some slices of the stuff to your salad or sandwich.
Alternatively, try one of theseavocado recipes for weight loss.
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Berries contain anthocyanins and ellagic acid, antioxidant compounds that ward off inflammation and joint pain.
But that’s not their only benefit.
How to Best Eat It:Add berries to hot or cold cereal, smoothies,Greek yogurtorovernight oats.
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A separate analysis of 30 studies involving 5,615 people found that D supplementation was positively associated with muscle strength.
The best mushroom to buy is maitake, a.k.a.
Hen of the Woods.
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One cup provides three times your daily allowance of D!
Other varieties that are D-rich: Chanterelle, morel and shiitake.
Serve with your protein and whole grain of choice for a complete, nutritious meal.
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Throw the leftovers in salads or omelets.
Beets
They’re underground and underdogsthe veggie often least bought.
Greek Yogurt
Packed with muscle-nourishing nutrients, Greek yogurt is the ideal workout partner.
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People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting."
Skip the varieties with added fruit; they have too much sugar.
Go for the plain, full-fat variety (it’s higher in nutrients than skim).
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Watermelon
The red-hued fruit can really help you get the lean, muscular look you crave.
It gets better: Watermelon can also help reduce the level of muscle soreness after a tough workout.
Grapefruit
Your body cannot efficiently change carbs into energy without ample water.
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Not only will your workout sessions suffer, but insufficient liquids in your body will also hinder fat breakdown.
Beans
The simple bean is actually an advanced fat-burning, muscle-building machine.
How to Best Eat It:Add beans to soups and salads or use them to make brownies.
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Blend 15 ounces of black beans and 1 cup of water together in a blender.
Combine with a package of organic brownie mix and combine until smooth.
Bake in a greased baking dish for 25 minutes on 350 degrees F. The result?
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How to Best Eat It:Add papaya to your daily fruit salad or smoothie.
Peppers, on the other hand, make a great addition to eggs.
“Almonds are greatyou just need to watch the quantity,” says Kaufman.
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“I recommend eating 20 max.
If you go over that, your body will be storing fat instead of building muscle.”
Bananas
Bananas are an ideal source of fuel.
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and their high potassium content helps prevent muscle cramping during your lean body workout.
Each medium banana contains about 36 grams of good carbs.
How to Best Eat It:Throw a ‘nanner into your oats, smoothies, and fruit salads.
Alternatively, smear it withnut butterfor a fillingpost-workout snack.
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