Working out and improving your fitness is a great way to stay healthy. If you want to continue making progress in your overall well-being and muscle health, you also need to focus on consuming a nutritious diet as well. There are numerous superfoods, but if your goal is bulking up, you need particular ones that contribute to muscle strength.
Foods that assist with inflammation are necessary when it comes to supporting muscle functionality before, during, and after workouts. Such foods have no empty calories, encouraging lean muscle.
This article explores five of the best superfoods for muscle support and the research behind them. Plus, we’ll share why adding a greens powder like Live it Up Super Greens to your diet is a great way to consume these superfoods to aid in achieving your muscular goals.
Read on to discover the not-so-secret potential benefits of superfoods and why these foods are the best for aiding muscle fitness.
How Do Superfoods Support Muscle Wellness?
If you desire a toned and fit look, your food game must be as robust as your gym game. This means consuming the best superfoods for supporting muscle health.
Incorporating more nutrient-dense foods in your diet serves two purposes. Besides providing essential nutrients and assisting your muscle maintenance, these foods may also aid your weight loss plan.
So, how exactly do the best superfoods for muscle health assist with muscular development? The answer is simple; these foods have specific macro and micronutrients scientifically proven to help with:
- Muscular tissue growth
- Regulating the level of stress hormones that encourage fat storage
- Supporting energy metabolism
- Promoting blood flow to the muscles, making it easier to self-repair
- Assisting with inflammation that can cause muscle breakdown
5 Best Superfoods for Supporting Muscle Health
While there are dozens of powerful superfoods that are great for your health, here are our top five picks for athletes and those focusing on their fitness.
1. Kale
Dark green leafy vegetables include spinach, kale, turnip greens, collard greens, and Swiss chard. These vegetables have fantastic nutritional value, boasting high levels of fiber, iron, magnesium, folate, zinc, and vitamin C.
Among these highly nutritious vegetables, kale and spinach are the best for assisting in muscle maintenance. Kale is one of the best superfoods for healthy muscles, thanks to the outstandingly high levels of iron, a vital mineral for muscle development.
Iron has four primary functions specific to supporting muscle health, as follows:
- Iron helps with blood circulation and helps deliver oxygenated blood throughout the body, including your muscles
- It can assist with muscle maintenance following intensive training
- Aids the development of the muscle fibers that support muscle functionality and definition
- Supports endurance, which enables you to accommodate longer and more intense workout sessions.
To crown these fantastic potential benefits, kale also has high levels of vitamin K. This vitamin helps your body with inflammation that may cause stiff joints and soreness. By providing your body with the necessary nutrients from vitamins, you can feel supported during your vigorous exercise routines.
2. Spinach
Spinach is another impressive source of dietary iron. As experts from the US Department of Agriculture highlight, one serving of 180 grams of boiled spinach contains about 6.43 mg of iron.
Spinach is also great for supporting muscle health and development due to its high magnesium levels. According to studies, magnesium levels in the body directly affect muscle strength and testosterone. This vital mineral encourages carb metabolism, which ensures more regulated energy production.
This superfood also supplies other minerals and nutrients that are key to healthy muscular development, including:
- Folate, which helps with protein metabolism
- Plant-based protein, which equates to about 50% of calories
- Zinc
- Iron
- Fiber to support gut health
- Vitamin A, E, B6, B2, B1, K and C to assist with inflammation and immunity
- Manganese
- Phosphorus
- Calcium
Furthermore, spinach also contains carotenoids and phytonutrients that help the body detox. These antioxidants assist with inflammation that causes post-workout soreness. One of the most outstanding potential benefits of super green powder is that it can support muscle functionality and aid post-workout recovery.
3. Quinoa
Quinoa ranks high among the best superfoods for muscle growth. It's a fantastic complete protein that makes it easier for your body to rebound and gain more strength. Quinoa is rich in proteins and slow-burning complex carbs. It’s also a fantastic source of an amino acid known as lysine, which can support muscle and tissue repair.
What's more, this superfood contains impressive magnesium levels, which helps your blood vessels remain relaxed to optimize blood circulation to the muscles.
It’s also a great source of iron, zinc, and folate. All these minerals and nutrients help support muscular health and aid muscle fitness.
4. Flaxseeds
Flaxseeds are tiny, but you'll be surprised at their incredible nutritional punch. These seeds are excellent sources of omega-3 fatty acids.
These healthy fats are vital to body structure, including muscular development. Besides supporting your immune system, omega-3 fats also assist in muscle maintenance.
Furthermore, flaxseeds have phytochemicals, fiber, and other minerals and nutrients, including:
- Sodium
- Iron
- Carbohydrates
- Protein
It’s easy to incorporate this superfood into your diet. For instance, adding ground flaxseeds to your favorite meal or pre-workout smoothies gives you the necessary nutrition to support muscle health.
5. Moringa
Moringa is more of a supertree because every part of the plant has fantastic nutritional value. It’s an excellent source of phytochemicals and numerous vitamins and minerals.
Moringa leaves, in particular, should be part of your pre-workout protein shake. This superfood has high amounts of calcium that your body needs to optimize muscle contractions. It can assist with regulating the oxidative stress your body experiences during exercise, making it an excellent way to ensure you can withstand intense workouts for longer durations.
Make a Change and Support Your Muscle Health
Adding the best superfoods to your diet can support muscle health. However, your body also needs protein and water to convert carbs into energy and supply amino acids to your muscle tissues.
Additionally, resistance training, such as lifting weights, may stimulate muscular development. It allows your body to utilize the nutrients you consume to support muscle strength.
Instead of stressing about where to source these superfoods, consider adding one spoon of Live it Up Super Greens (formerly Ensō Supergreens) to your smoothie or dilute in water. This easy-to-prepare green juice contains over twenty superfoods (including kale, spinach, and moringa), all carefully prepared to ensure you get your daily nutrition needs in one scoop.
