9 Top Foods To Feed Your Muscles

As a martial artist on the path of continuous self-improvement, having an edge over your potential opponent/s is something that you always have to look out for. Whether its strength and conditioning to give you that endurance and explosive strength you need, or drilling new techniques with a partner to add to your arsenal, going the extra mile is certainly a necessity if you want to be ahead of the competition.

We may not realize it, but what we eat before and after training could certainly affect our muscle growth. A great diet would have the potential to boost muscle mass, giving us the extra energy and strength to last one more round (or more). A poor diet, on the other hand, would certainly have a negative effect on our performance, and all our hard work would have gone to waste – all because of poor food choices.

If you’ve been wondering which foods could help enhance muscle growth, you’re in luck! Today, Evolve Daily shares 9 Top Foods To Feed Your Muscles:

1) Eggs

ONE Superstar Christian Lee is the youngest member of the Evolve Fight Team.

Known as the perfect protein, eggs are one of the best foods to eat to build serious muscle. Although eggs have been linked with high cholesterol for years, newer studies show that there is no correlation between dietary cholesterol and heart disease. Eggs also contain nine essential amino acids, choline and vitamin D – and they’re cheap and easy to source too!


2) Nuts

ONE Superstar Benedict Ang had his first amateur fight at the age of 17. 

A great blend of protein, fats and fiber, nuts help you bulk without the unwanted flab. Just three tablespoons of cashews contain more than 10 grams of protein along with a healthy blend of omega-3 and omega-6 fatty acids and fiber. Nuts also boost your energy supply when you need it the most.


3) Cottage cheese 

BJJ World Champion and ONE Superstar Bruno Pucci hails from Curitiba, Brazil.

Cottage cheese is rich in casein protein, the slowest-digesting protein you can eat. This means that it prevents your muscles from being used as an energy source, even when you aren’t working out. If you’re looking for something to snack on after training at night, cottage cheese is your best bet.


4) Skinless chicken

ONE Women’s Atomweight World Champion Angela Lee and ONE Superstar Christian Lee started training martial arts when they were toddlers.

A great source of high quality protein, chicken gives you the nutrients your muscles need for maintenance and repair. Chicken is also one of the most versatile proteins since there are thousands of ways to prepare, serve, and season chicken. Check out our article for more healthy chicken recipes.


5) Lean beef

Multiple-time Muay Thai World Champion Orono Wor Petchpun has the distinction of of knocking out WMC World Champion Yodsaenklai Fairtex twice and beating both the legendary Saenchai Sor Kingstar and K1 Max Champion Buakaw Por Pramuk.

 Just like chicken, beef is one of the best sources for high quality protein. In fact, many people consider lean beef to be the best muscle-building food! Beef contains amino acids, B-vitamins, and creatine – all the nutrients your muscles need for growth. If you’re trying to lean down, lean beef should be your protein of choice because it has half the calories of most protein-rich foods.


6) Almond butter

ONE Superstar Amir Khan trains hard at the Evolve MMA Fighters Program.

The healthier younger brother of peanut butter, almond butter, has become increasingly popular over the years. Not only does it taste great, it also has a better ratio of protein to fat compared to peanut butter. Whether you choose to eat it straight out of the jar with a spoon, on toast, on slices of apple or blended in a smoothie, almond butter is one convenient and versatile muscle building food!


7) Spinach 

Multiple-time Muay Thai World Champion Nong-O Gaiyanghadao is known for being one of the best kickers of his era.

Looking for a way to boost muscle growth and get your daily dose of greens in? Spinach is definitely your best option. Spinach contains glutamine, an amino acid that is important for lean muscle growth. Studies show that spinach also has the ability to make your muscles more efficient during a workout – looks like Popeye was definitely on the right track!


8) Lentils  

BJJ World Champion and UFC Fighter Brodinho Issa hails from Ubatuba, Brazil.

Although they may not look like much, lentils are one of the best foods to eat for muscle growth. One cup of cooked lentils contains as much as 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. If you’re looking for a healthier alternative to rice, lentils are a great choice – and great for building muscle too!


9) Tuna and other fish

Great cardiovascular endurance is always an advantage in martial arts.

High in protein, low in fat and rich in omega-3 fatty acids, tuna is probably the leanest protein out there. If you’re on the go, canned tuna is a perfect option as it contains 30 grams of protein. When shopping for canned tuna, opt for light tuna in water rather than tuna in olive oil. You’ll avoid the extra fat and calories that you don’t really need.


Before you scarf down that burger after training, stop and think before you indulge yourself. If you’re looking to boost muscle mass and train better, you should prioritize your nutrition first. Remember, there’s no point in training hard and building all that muscle if you don’t eat properly. So tell us, which of these foods will you include in your diet today?

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