Working out and training hard is only half the battle. These foods will help you gain muscle.
Protein shakes are important to your muscle-building regimen. The protein and carbohydrates it has sets the tone for maximum muscle growth if you consume it before and after your workouts.
Research from many universities proves that this combination decreases excess muscle breakdown and speeds up protein synthesis. This will increase blood flow to your muscles, refill stores of energy, regulate creatine transport and improve your body’s ability to process and use carbohydrates for hours after your workout session is over.
Eggs was bad-mouthed for years as artery-clogging. After recent research, they have returned as a health food for building serious muscle. Each egg contains ½ a gram of leucine, a dietary amino acid that stimulates muscle protein synthesis. The cholesterol found in eggs and the leucine acts like pouring gas to your muscle-building fire.
Anyone having a hard time putting on muscle weight must have nuts (as long as you’re not allergic). They are easily carried, making them the perfect thing to snack on throughout the day if you need to increase your calorie consumption. 1 ounce of almonds and cashews has 150-170 quality calories rich in protein, fats, and fiber. This allows you to get the needed calories without storing them in your waistline.
Don’t waste time on flavored yogurts since they’re full of sugar and contain less protein compared to Greek yogurts. Greek yogurts not only contain probiotics, which are good bacteria that are good for your digestive system. It has about 18 grams of protein per serving. You can add some fresh fruit to get additional flavor.
Lean beef has remained at the top of the list of best muscle-building foods for decades. It’s comprised of vital muscle-building protein like amino acids, B-vitamins, and creatine. Steaks also contain a mixture of saturated fat (supports healthy testosterone levels) and monounsaturated fat for a healthy heart. In addition, research from University of Melbourne showed that people who eat more red meat have lower levels of stress and anxiety.
Lentils are essential for building mass especially for those who don’t eat meat. They’re inexpensive side dish easy to prepare and can be mixed with variety of other foods such as: brown rice and salad. A cup of cooked lentils contains 18 grams of protein and 40 grams of high quality carbs.
Salmon is made up of both high-quality protein and omega-3 fats. These fatty acids are well known for their ability to improve heart health. They’re also vital in stopping muscle breakdown. If you don’t like to eat fish, you can take fish oil supplement to gain the benefits.
White meat from turkey is one of the leanest animal meats available. It can be used in the place of chicken in most recipes. They’re also a great replacement for fattier alternatives like beef in dishes like meatballs, burgers and chili.
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