You may be spending hours of training in the gym, but what about your nutrition? If you are training hard, but not eating right, then all your efforts will be in vain. To build your muscles, you need to pay attention to the foods that you eat everyday.
Knowing about how nutrition works is crucial to any body-building regimen. When you know what to eat and when to eat, you are one step closer to achieving your fitness goals. Whether you are seeking to maintain or increase your muscle mass, consider the foods that you eat.
Top 7 Foods that Can Help You Gain Muscle Mass
The secret to gaining more muscle mass is not just in training, but in proper nutrition. Here are the top seven foods that can help increase your muscle mass:
Lean beef is on the top of the list when it comes to building muscles. It contains B-vitamins, iron, zinc, and other nutrients that are essential to growing muscles. It also contains great amounts of high quality protein and amino acids, which can further improve the growth of your muscles.
Lean beef is also perfect for those who want to lose weight. The amount of protein contained in a three-ounce serving of lean beef is equal to that of a one-and-a-half cups of beans. Even more amazing is that it contains only half the calories!
What’s not to love about chicken? You can prepare and cook it in different ways. It is tasty, healthy, and affordable.
Chicken is also a great source of protein, just like lean beef. It can help improve your bone health, maintain your weight, and repair your muscles.
If you are hoping to build your muscles, then chicken should be a regular part of your diet.
What comes after chicken? Eggs, of course! Eggs are also an excellent source of high quality protein.
Aside from protein, eggs also contain choline and vitamin D. They are also a source of good fat as well as essential amino acids. Furthermore, eggs are cheap and available almost everywhere.
There are good fats, and there are bad fats. The good kind includes monounsaturated fats and polyunsaturated fats. These are the fats you need to gain more muscle mass.
Good fats are important because they help produce hormones that promote the growth of muscles. These include growth hormones as well as testosterone.
You can find good fats in salmon, tuna, and other fishes. You can also find them in avocados, flax seed oil, other fruits, and leafy vegetables.
Because it is a natural ingredient and has a low glycemic index, oatmeal is an excellent source of good carbohydrates. And you need carbs to build your muscles. This makes oatmeal the perfect choice for those who want to lose weight and gain more muscle mass.
Aside from being a good source of carbohydrates, oatmeal also has a good amount of fiber and micronutrients. It can make you feel full so you won’t feel hungry even after some time. If you are serious about losing weight, then oatmeal should be on top of your list.
Aside from beef and chicken, tuna is another great source of protein. It also has a high amount of omega-3 fatty acids.
Omega-3 is crucial to proper metabolism and other processes in the body.
Although whey protein is not exactly a type of food, it is fast becoming a popular addition or supplement to most meals. They are an affordable, fast, and easy way to gain protein.
You can take whey protein as soon as you wake up in the morning and after your workouts. You can mix it with your drinks or meals. Of course, do not forget to consume whole foods as they are still your primary source of protein.
Eat Right and Build Your Muscles
If your goal is to gain more muscle mass, remember that lifting weights and working out are not enough. You need to make sure that you have a healthy and balanced diet, too. Proper nutrition is also one of the keys to building your muscles.
Without the right kind of food, your body will lack the nutrients and energy it needs to perform exercises. You need a diet that is rich in protein, carbohydrates, and healthy fats. Once you get into the habit of eating right, then you will find yourself healthier, bulkier, and stronger.
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