Muscle-Building Food

The bulging boys and lean gals that stroll away from the weight-lifting area at the gym are proof that a bit of muscle-pumping can do wonders for an individual’s physical appearance and strength. But one factor that may not be as obvious is these fitness pros are also adhering to a healthy diet.

Here are a few foods to keep your eye on for ultimate muscular health.
 
*Fish: Lean swimmers, like tuna, halibut, salmon and canned sardines, are packed with amino acids that can help build muscles and repair tissues after a workout. Eat two to three servings a week.
 
*Sweet potatoes: These tasty taters are a great source of potassium and antioxidants that are essential for muscle growth. Incorporate these veggies into your daily dose of five to nine servings of veggies and produce per day.
 
*Low-fat yogurt: This creamy treat is loaded with protein, potassium, vitamin D and calcium, all nutrients that can keep muscles running smoothly.
 
*Quinoa: At first it’s tricky to say (keen-wah), but quinoa is chock-full of quality carbohydrates that can help pack on the muscle. Be sure to stack up on these good carbs because too little can cause severe muscle weakness.
 
*Pumpkin seeds: Picking a perfect pumpkin may be a favorite pastime, but its seeds are the perfect snack for helping to increase muscle mass, thanks to their magnesium, manganese, iron and copper properties.
 
We want to know: How do you soothe sore muscles after a tough workout? [MSNBC]