Looking swell just got easier with these top 10 foods to gain muscle mass! Understanding the right balance between carbs, protein, and fats is your shortcut to gaining muscle mass – of course, high resistance training can be tiring (but hey, you can’t escape it). Nutrition is the secret to losing weight and tweaking your muscle growth. Read on and find out how to work this hack.
Understanding the influence of nutrient partitioning – the way your body decides which calorie to use to build muscle tissue or burn as fuel – as well as the quality of diet, is your way of getting those toned muscles you desire.
Training hard while skipping on a proper diet is a waste of time, both on muscle mass gain and general fitness maintenance. Imagine your 15 minutes of planks going to waste just because you refused to eat eggs! Yeah, it’s that serious.
Calorie apposition is mostly determined by genetics and lifestyle. While you can’t change one, you can reassess the other. To get started on this wonder-working hack, here goes the top 10 foods to gain muscle mass.
Well, hurray, if you are a man, lean beef works wonders on your testosterone levels. Lean beef contains high amounts of vitamin B, zinc, and protein, all of which are rich muscle foods. High levels of amino acid work with insulin to improve muscle growth. Muscle repair also benefits from the high quantity of protein in lean beef.
The high point of lean beef is that it contains loads of nutrients but little calories. So, if you are looking to lose weight, lean beef will do you no harm.
Lest I forget, it also helps in recovery from DOMs – delayed onset of muscle soreness (that pretty much explains itself).
How bad would it be if you had to give up on chicken breast? Well, relax, you don’t.
Chicken and turkey are huge protein hitters; they contain loads of vitamins and zinc – and are also tasty. High-quality protein derived from chicken is vital for muscle growth, maintenance and growth, bone health, and weight management – you get to eat chicken and manage your weight, amazing!
I have a feeling you weren’t expecting to find cottage cheese on this list. You probably know cottage cheese to be that slow-digesting food suitable as a night snack.
The reason, however, is that cottage cheese contains a slow-digesting casein protein. Asides from casein being suitable for muscle repair, nutrients from casein kicks in at the right time. It allows a slow release of amino acids into the bloodstream, thereby accelerating muscle repair and growth through the night.
You might be thinking this is another blog singing the praises of eggs. Well yeah, it is. Those cute little things are a muscle powerhouse. They contain nine essential amino acids, vitamin D, protein, choline, and the right type of fat. What more do you want?
Research also shows that eggs increase muscle growth by a whopping 40%. Whole eggs provide you with the most benefits as compared to egg white alone. So, next time you want to eat your eggs, whip it all up.
What exactly are you doing in the gym without a protein powder shake? This is not an advert for whey protein, just an affirmation that it works.
It contains all 20 amino acids – by now, you know amino acids are muscle food – and is easily digestible. Whey protein provides all you need for muscle growth at a reasonable price. No wonder it is the most popular protein supplement in the fitness industry.
Omega-3 fatty acids, low-fat, high-quality protein equals mega powerhouse of muscle growth and maintenance. All three components are present in tuna fish!
It contains about 25g of protein per 100g of serving. Tuna fish is quite inexpensive and versatile as a side dish.
Bonus point, it is tasty. Although, you wouldn’t want to eat too much of it because of mercury poison.
Oatmeal can enhance fat loss and is perfect for weight-loss. It has an ideal glycemic index value for muscle preservation.
It is also a great source of constant carbohydrate supply for muscle growth. Diet with appropriate glycemic index increases satiety, stabilizes micronutrient profile, and normalizes energy intake.
Better than refined grains, whole grains provide more nutrients for overall health and wellness.
Brown rice, in particular, is suitable for boosting growth hormones. A balanced level of growth hormones is vital for lean muscle growth, fat loss, and increased muscle strength.
Another example of whole grains, buckwheat, contains vitamin B6, manganese, magnesium, niacin, zinc, phosphorus, and folate. All of these are nutrients necessary for muscle growth, repair, and maintenance.
Fruits and vegetables
By now you should know fruits and vegetables are crucial for your overall health and general wellbeing. They are excellent sources of antioxidants, which are essential for a vital immune system. They are also rich sources of vitamin C and E, beta carotene.
Pineapple, for example, contains bromelain and is useful because of its anti-inflammatory properties, which relieve post-workout pain and tenderness.
Just before you jump on any fat products, take note that I said ‘healthy’ fats – monounsaturated and polyunsaturated fats fit into this category.
Healthy fats are vital for hormone production – which drives muscle growth and strength preservation – and they are found in salmon, avocados, seeds, olive oil, and leafy veggies. Mediterranean diet is also an excellent source of healthy fats and contains an abundant amount of omega-3 and omega-6 fatty acids.
I know I promised you top 10 foods to gain muscle mass, but what harm would one more cause?
You just might be surprised at how much water does for the body. Maintaining an optimal hydration level is the holy grail for muscle growth, repair, maintenance and preservation. Water also helps in the removal of toxins, maintenance of pH values, improved digestion, and optimized metabolism. If you want better muscles, drink water! It’s that simple.
I hope you can boldly say you know the top 10 foods to gain muscle mass, with a bonus! Stock up your kitchen with these foods and watch tremendous changes happen to your muscles. Of course, you still have to hit the gym!