10 Best Foods For Muscle Gain!
The secret always lies in your nutrition.
Ignoring nutrition isn't an option. Knowing how nutrition works will help you utilise it for your fitness and strength gains. This works for anyone and everyone, for general fitness maintenance or muscle mass gain.
To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength.
#1 Lean Beef
This should be a staple of your diet if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 85g serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.
#2 Skinless Chicken
Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. There are so many ways you can cook and prepare chicken. Head the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and cooked as a quick meal
#3 Cottage Cheese
One secret about cottage cheese is its almost entirely pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients required for muscle gain.
Not many people know this but Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. And eggs are not harmful for your health, as numerous studies have already shown.
#5 Whey Protein
There is a reason why whey protein supplements are the most popular supplement in the fitness industry, they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shaker right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein mainly from whole foods and use whey protein as that little bit extra you need for recovery and muscle gains.
#7 Different Fish and Tuna
All fish are very high in protein, low in fat, and rich in omega-3 fatty acids. Omega-3s are essential because they aid in fat loss and ensure the proper function of body processes, such as your metabolism, neural and joint function.
Oatmeal is one of the best sources of carbohydrates due to its low (GI) Glycemic value and the fact it is minimally processed. Some of the benefits of a low-GI diet include better micronutrient profile and more fiber, decreased hunger, increased satiety, lower subsequent energy intake and fat loss. Low-GI foods can enhance fat loss for those looking to lose weight, and provide a constant source of carbs for muscle preservation.
#9. Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes overall health and sustained energy levels, In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
#9 Fruit and Vegetables
Fruits and vegetables are a rich source of antioxidants and are essential for the healthy functioning of your immune system. They also provide other essential nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.
#10 Healthy Good Fats
Good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones), which helps drive muscle growth and strength gains. Fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.
So there are your 10 Best Foods to incorporate in your regular healthy eating plan to pack on good lean muscle! Train hard but diet harder