while consuming traditional bodybuilding Foods is fine being too restrictive with your diet can do more bad than good you see eating the same handful of foods each day doesn't just make dieting less enjoyable but it can often lead to nutrient deficiencies now I'm not saying to swap your chicken breast and broccoli for cake and ice cream but rather that following a more inclusive diet would be more enjoyable and provide AAR larger array of nutrients and that's exactly what I want to discuss in this video seven muscle building Foods you're probably not eating but should be
so without further Ado let's Jump Right In Food number one whole milk the table here shows the digestible indispensable amino acid score which measures the quality of protein sources high scores indicate that a protein Source contains all essential amino acids in sufficient quantities and is highly digestible making it more effective for muscle growth as seen here whole milk outperforms other common protein sources even ranking above chicken breast and beef but how does it stack up against milk substitutes and other types of milk according to this study comparing the nutritional profile of cow's milk with 27
plant-based milk Alternatives shows that these options cannot be deemed nutrition Ally equivalent to cow's milk and according to an early study dairy milk outperforms soy milk when it comes to muscle gains this isn't to say you shouldn't consume milk Alternatives especially if you have a good reason to avoid Dairy but rather that if you are consuming milk whole milk will do far more for your muscle gains and if you simply prefer a lower fat alternative consider this this study evaluated how different types of milk affect muscle protein balance after resistance exercise they found that whole
milk led to a greater muscle growth response compared to fat-free milk these results suggest that whole milk may have increased utilization of available amino acids for protein synthesis so if you're looking to add quality Mass without having to down endless protein shakes a glass or two of whole milk can be a convenient and efficient way to load up some extra calories and essential nutrients food number two Greek yogurt Greek yogurt contains about 10 g of protein per serving which is roughly double the protein content found in regular yogurt Greek yogurts blend a fast digesting way
and slow digesting casine provides a continuous supply of amino acids throughout the day according to this study consumption of Greek yogurt during a training program leads to significant improvements in strength muscle thickness and and body composition in addition to protein Greek yogurt is packed with probiotics which can enhance nutrient absorption in the gut maximizing your body's ability to use the nutrients for muscle growth in fact a recent systematic review has shown that adding probiotics to your diet not only aids in digestion but can also boost muscle mass and overall strength food number three cottage cheese
cottage cheese contain about 11 G of mostly casine protein per serving which digests slowly helping to keep you feeling full longer and curb Cravings it's lower in fat and calories than most other cheeses making it a great option for those focused on building muscle without excess calories like Greek yogurt cottage cheese is rich in probiotics that support gut health more so this study from the Journal of dairy science found that fermented milk led to improve amino acid absorption and subsequently to higher protein synthesis rates compared to unfermented milk it's also quite versatile serving as a
great alternative for heavy creams in recipes like lasagna pancakes and smoothies overall fermented dairy products like Greek yogurt and cottage cheese make for great add-ons to your muscle building diet food number four tuna while salmon often takes the lime light tuna should not not be overlooked eating fatty fish is often viewed as the superior choice however this very recent study reveals an interesting perspective yes it was found that increased fish consumption correlates with higher testosterone levels in older men but notably when examining the results from eating fatty and lean fish separately a higher intake of
lean fish was linked to higher testosterone levels and tuna is a lean fish that is readily available and cost effective in another study they reported that consuming tuna resulted in increased and regulated blood levels of testosterone in men this is likely in part due to its high vitamin D content receptors for vitamin D are located in reproductive tissues including the testes where testosterone is produced thus ensuring sufficient vitamin D levels is essential for maximizing testosterone production in fact the Research indicates that men who maintain sufficient vitamin D levels tend to have elevated testosterone levels while
those with lower vitamin D are associated with decreased total testosterone food number five quino quinoa often flies under the radar in muscle building diets yet it packs a serious punch as a protein and carb Source helping fuel your workouts and Recovery unlike many grains quinoa is is a complete protein meaning it contains all nine essential amino acids Beyond its protein content it's rich in magnesium a mineral that plays a vital role in muscle function and Recovery one 2010 study reported that magnesium supplementation when paired with a 4-week training program led to increases in both free
and total testosterone levels among male athletes another study revealed that magnesium levels are strongly and indep dependently associated with the anabolic hormones testosterone and igf1 this study also showed that quinoa could be particularly beneficial for combating sarcopenia the age related loss of muscle mass quinoa plays an important role in helping your body build and break down proteins which is essential for keeping muscles healthy its unique makeup and special compounds help in the process that controls muscle growth by boosting protein production in muscles and slowing down the breakdown of muscle protein food number six oysters oysters
provide a natural and highly bioavailable source of zinc zinc is recognized as a hormone regulator due to its function in the endocrine system which governs sex hormones like testosterone Recent research reinforces this notion by analyzing various studies on zinc's impact on testosterone researchers concluded that that zinc deficiency correlates with reduced testosterone levels while zinc supplementation can effectively Elevate them more interestingly it seems that even without looking at its zinc content oysters could still exert an effect on testosterone production this study from the food science and nutrition Journal involving oyster derived dep peptides found that these
compounds could boost testosterone synthesis in ladig cells the study suggest that oxidated stress in these cells hinders testosterone production by blocking the expression of key proteins in its synthesis pathway the three deepti from oysters help reduce oxidative stress by directly eliminating excess reactive oxygen species or decreasing their production leading to better testosterone synthesis and food number seven bison bison is high in protein making it an obvious choice for anyone focused on ADD Mass to their frame but one of the most compelling aspects of Bison is its Superior fatty acid profile generally grass-fed bison contains lower
total fat and saturated fat compared to grain-fed beef it also boasts the healthier omega-3 and Omega 6 ratio which is essential for combating inflammation and aiding in recovery after intense workouts more importantly consuming bison minimizes inflammation markers reducing atherogenic risk compared to equal portions of beef basically this meat doesn't trigger increased inflammation oxidative stress or impaired vascular function additionally bison has a minimal impact on LDL levels and is less likely to affect HDL over time compared to beef the same study also noted that those who didn't consume buffalo meat showed a statistically significant increase in
cardiovascular disease risk overall if you love red meat but are at risk or just looking for a more optimal alternative bison is the way to go so there you have it seven muscle building Foods you're not eating but probably should be adding these to your diet could make all the difference in your gains recovery and overall performance did you find this video helpful if so click the like button below as it'll truly help out the channel now I want to hear from you in the comments what little known muscle building Foods would you add to
this list I'll be looking forward to your suggestions and who knows maybe it'll make the next video also if you're still looking for more muscle building foods to add to your diet check out our video seven foods every man over 40 must eat there you'll find a list of highquality foods that'll Aid in your muscle building journey and if you haven't already make sure you subscribe for more videos and don't forget to turn turn on post notifications so you don't miss the next one peace
