Do you know that is quite an easy task to gain more muscle mass and strength with less training?
One thing I did noticed among would-be bodybuilder or athletes is the behavior towards their personal fitness goal.
What I noticed is that most of them will rather spend long hours in the gym working hard to pump their muscles without putting a proper nutritional diet into consideration.
The truth is, working out so hard is not the best way to go but supplementing your workout session with nutrition will make you achieve your fitness and strength objectives.
Many athletes that falls into the above category might not really know that they are already sabotaging their own success without proper nutritional guide to muscle building all because they think that nutritional plan is hard work.
To get you started about nutrition, here is my pick of the top 10 foods that will help you gain more muscles
If you are truly determine to get started with the right nutrition, lean beef is one of the essential food you mustn’t do without. Lean beef is packed with almost all muscle growth ingredients like iron, zinc, and Vitamin B. Also it nourishes your body with high quality protein with a high level of amino acid to promote muscle growth.
And if you are trying to lose weight, make lean beef a must in your diet plan
Do you know that a 30z serving of lean meat equally provide the same amount of protein as 2.5 cups of beans, but half the calorie.
Another meal to add to your muscle building diet is the ‘skinless chicken’. This part of the chicken has a good high quality protein content, which is vital for muscle repair and maintenance, weight maintenance, bone health. And of course there are so many methods of preparing chicken. In fact you can find chicken meat cut into single serving sizes at a store close by you.
If you are looking for the best pure casein protein, try cottage cheese. Cottage cheese contain pure casein protein (Casein is a slow digestive protein perfect for muscle maintenance) If you are fond of not eating early, add cottage cheese as one of your key diets as it also contains vitamin B12, Calcium and other vital body nutrients.
As numerous study has confirmed, eggs are good for your health. Eggs has high quality protein, including the right kind of fat your body needs, nine essential amino acids, choline and vitamin D.
What was known to be ‘bad’ is ‘good’ now!
Because whey protein is a fast and convenient source of protein, coupled with the fact that it is cheap, Whey protein is the #1 most popular supplements recognized by bodybuilders. This protein supplement is usually used for pre-workout, intra-workout, and post workout sessions respectively.
If you want more muscle gain, you can add a scoop to your morning shake right after your workout but it’s important to know that whey protein cannot substitute for food, for effective muscle gain eat more nutritious foods and use whey protein to enhance its performance.
Tuna and Other Fish
Fish is high in protein and is low in fat and also rich in omega-3 fatty acids. The omega-3s assist in fat loss and guarantee proper function of the body.
Oatmeal is a source of carbohydrate because of its low glycemic index (GI) value. Here as some benefits of low-GI
- Decreased Hunger
- Increase Satiety
- Fat Loss
If you are hoping to shed weight low-GI foods can boost fat loss and provide a make available consistent source of carbs for muscle maintenance.
Why whole grain is considered a good diet plan for lean muscle is its ability to digest easily and provide more nutrients compared to refined grains. In particular, brown rice is known to aid in boosting growth hormone levels, which are vital to promote muscle growth, fat loss and strength gains.
Fruits and Vegetables
Fruits and vegetable will help your immune system to function properly because they are rich source of antioxidant. They are also known to provide some other nutrients that the body needed to perform at its peak.
Some other nutrients that fruits and vegetable contains include: as vitamin C, vitamin E, and beta-carotene. Also important is the fibers found in these fruits and vegetable, this fibers have been confirmed to aid proper digestion and nutrient development.
It is not all fats that are bad, some kind of fats are essential for muscle growth. In fact, this fats plays a vital role in hormone production (testosterone and growth hormone). Good fats are important for muscle growth and strength gains
The good fats are the polyunsaturated and monounsaturated commonly found in salmon, nuts, leafy vegetables, oils (flaxseed) avocados, other fishes, and seeds. Also contain in omega-3 and omega-6 fatty acids are all rich sources of healthy fats.
Well, there you have it, my Top 10 Foods to Gain Muscle Mass. Hope you enjoy it!