5 Foods to Lean Muscle

IMG_9391If you’ve trained with me you’ve probably heard my Sundays revolve around FOOD. Until about 12,000 to 11,000 years ago, all people were hunters and gatherers.   Of course now most of us hunt for deals not food. Anyway I have my favorite places to get the best quality local ingredients and one of those is Sweet Harvest market downtown.  This is a list of 5 Foods I picked up at Sweet Harvest, that help build lean muscle.

Sweet Harvest

1. Beets
Research published in the Journal of the Academy of Nutrition and Dietetics shows that eating beets an hour and fifteen minutes before exercising improves performance, reduces perceived levels of exertion, and decreases the amount of oxygen that adults’ bodies need to complete a workout. The result: You can push yourself harder, lift heavier, and grow bigger muscles. Get those beets!

Diced up and eat with little sea salt and some fresh squeezed lime

2. Sweet Potato
Rich in fiber, potassium, and carbohydrates, these spuds are great for fueling up before high-intensity workouts. Plus, their vitamin A helps maintain your immune system. If you’re pushing it hard in the gym, and not getting enough free-radical-scavenging antioxidants, your immune system can easily take a hit. Ain’t nobody got time for colds, eat your sweet potato people!

Cut into wedges season with cinnamon and nutmeg. Bake in the oven

3. Oranges

Their vitamin C plays a key role in muscle growth and is an antioxidant, great for post-workout recovery. Choose oranges and other whole citrus fruits, over even 100 percent juice. That way, you’ll benefit from the fruit’s fiber, too.

Peel and eat.
4. Avocado
Drops mic… Besides how delicious they are they hold healthy unsaturated fats, they are pretty good sources of fiber, potassium, and protein. ALove things you need for energy and muscle growth

Recipe: Mash some up add sea salt and crushed red pepper to smear in Ezekiel bread & enjoy!


As sweet as it tastes it actually has a low fructose content, its one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning and one of the few good fruits to eat after workouts.


Chop it up and enjoy!

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