Top Foods to Gain Muscle Mass
You can spend two hours in the weight room, hammering out set after set,
but it won’t mean much if you aren’t eating a muscle-focused diet
Size gains come from two foundation principles: Tearing the muscle down with training, and building it back up with nutrition. I know that nutrition isn’t the most entertaining part of your fitness journey, but it’s essential
Let me make things a bit easier for you by providing you with a list of the best foods for muscle growth you can enjoy after your muscle mass workout
Skinless Chicken
Shrimp are practically pure protein, so you know you are getting plenty of nutrients when you prepare and eat these. Alongside healthy fats and carbs, protein is an essential part of your diet, and adding shrimp gives you a huge protein boost while also ensuring that the additional calories are kept to a minimum. There is also a good amount of the amino acid leucine, which is needed for the best possible muscle growth
Turkey Breast
Turkey is renowned for being a low fat and low-calorie meat that still offers plenty of protein. There are also no carbs in the meat, and it is a prime source of niacin, a B vitamin that helps your body process fats and carbs efficiently. If you have optimal levels of B vitamins in your body, it can help you to gain muscle quicker as it supports your body’s ability to exercise
Peanuts (or Peanut Butter)
You might be pleased to discover that you can still eat peanuts and peanut butter (although the former is a little better for you). They contain a perfect mixture of protein, fat, and carbs, as well as the amino acid leucine – something that many plants have. Aside from helping to build muscle and promote growth, they also have a relatively high number of calories, which is perfect for those who are having a hard time getting enough calories to drive muscle gain. Plus, nuts are generally important for an overall balanced (and healthy) diet
Avocado
It’s not just for millennials, and if anything, we should be thanked for bringing that powerful treat back into the spotlight. It is packed full of healthy monounsaturated fatty acids, and can be added to practically anything. Perfect with breakfast, lunch, or dinner, they can be prepared in a number of different ways and make for a healthy and beneficial treat that has more vitamins and minerals than you can imagine
Bananas
These are a fantastic source of slow release energy thanks to the fact they are rich in glucose, and they are rich in potassium to help prevent muscle cramping when you are working out. Due to the fact, the carbs are released slowly; you won’t need to worry about things like sugar crashes or spurring the recovery process for your muscles. They are a pretty substantial fruit to eat
Milk
Delicious and nutritious, milk is an excellent source of amino acids, and is also really easy to digest after you have worked out or been for a run. Plus, it is full of other essential nutrients like calcium to help keep bones and muscles strong. Make sure you choose the types with less fat in them (like skim or semi-skim milk), and there is also the option for chocolate milk if you want variety, just watch the amount of sugar in it
Brown Rice
It is true that cooked brown rice does not have a great deal of protein in it, but it is packed full of carbs so that you can fuel your physical activities effectively. A few hours before you exercise, consider eating a good portion of brown rice with some proteins so that you get a good and balanced meal. This can help you to exercise harder, as well as providing your muscles with a better stimulus for growth
Greek Yoghurt
Greek yoghurt is the true form of yoghurt, and it contains double the amount of protein when compared to a standard yoghurt. It’s a great snack for any time of day (and there are fat-free versions available), but eating it after working out or before bed can be really handy as it has the ideal mixture of fast and slow digesting proteins. This can also lead to an increase in lean mass
Whole Grains
These are digested more efficiently than refined grains, and they also provide a heap more nutrients. As a result, sustained energy levels and improved overall health are often some of the main results. They can also boost your growth hormone levels, and these are essential for encouraging lean muscle growth, fat loss, and gaining strength
Whey Protein
These are the most popular supplements in the fitness world as they provide a quick and easy source of protein at a pretty good price. Generally speaking, bodybuilders will use these right after they wake up, after a work out, and mixed with some meals. For regular athletes, have a scoop in your shaker right after a workout so that you can boost your muscle mass gain. While this is a great protein provider, you still need to make sure you are getting high-quality protein from whole foods, and only use whey protein as a boost
Eggs
These contain a whole load of goodness. There is high-quality protein, nine essential amino acids, choline, good fats, vitamin D, and 14 micronutrients. All of this boosts strength, energy, and muscle growth, providing the best value for money option out there and helping you get closer to your fitness goals. They are really good for you as well
Fruits and Vegetables
Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other 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
Healthy Fats
I know the thought of consuming fat makes some of you shudder, but 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. In addition, 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
Size gains come from two foundation principles: Tearing the muscle down with training, and building it back up with nutrition. I know that nutrition isn’t the most entertaining part of your fitness journey, but it’s essential
Let me make things a bit easier for you by providing you with a list of the best foods for muscle growth you can enjoy after your muscle mass workout
Skinless Chicken
Chicken is a fantastic source of high-quality protein, and this is
essential for the maintenance and repair of muscles – as well as bone
health and weight maintenance. In addition to this, chicken is a very
versatile meat, and one that can be cooked and prepared in a multitude of
different ways, and it is a generally affordable meat
Lean Beef
Like chicken, lean beef is also packed full of protein that is good for your body, all of which is high-quality. It also has excellent levels of amino acids that work alongside insulin to promote muscle growth, and keep things moving. In addition to this, there is also iron, zinc, and b-vitamins to ensure your body stays healthy. It is also low in terms of calories, which is great for those who are trying to lose weight. If you are trying to gain muscle mass, this should be a key part of your diet at all times
Tuna (Plus Other Fish)
Lean Beef
Like chicken, lean beef is also packed full of protein that is good for your body, all of which is high-quality. It also has excellent levels of amino acids that work alongside insulin to promote muscle growth, and keep things moving. In addition to this, there is also iron, zinc, and b-vitamins to ensure your body stays healthy. It is also low in terms of calories, which is great for those who are trying to lose weight. If you are trying to gain muscle mass, this should be a key part of your diet at all times
Tuna (Plus Other Fish)
Generally speaking, fish is high in protein and low in fat, as well as
rich in omega-3 fatty acids. The latter of these is essential because they
aid in fat loss and ensure that your body functions and correctly –
including your metabolism. This gives you the boost you need to really get
fit, and tuna is one of the top fish to get the job done
Salmon is the perfect fish for omega-3 fatty acids, and it is also packed with high-quality protein, EPA, and DHA fats. These are known for their ability to improve heart health, and also prevent muscles from breaking down while they also increase the anabolic capacity of amino acids. Plus, if you really hate eating fish, there are fish oil supplements you can take so that you get all the benefits. It’s important to remember that the fat in fish is the good kind, too
Tilapia is another great fish, and it doesn’t have as much omega-3 as the other two, but it is filled with protein. It’s full of vitamin B12, which is essential for your blood cells and nerves, as well as selenium. All of this allows you to exercise efficiently and effectively in order to gain some serious muscle
Shrimp
Salmon is the perfect fish for omega-3 fatty acids, and it is also packed with high-quality protein, EPA, and DHA fats. These are known for their ability to improve heart health, and also prevent muscles from breaking down while they also increase the anabolic capacity of amino acids. Plus, if you really hate eating fish, there are fish oil supplements you can take so that you get all the benefits. It’s important to remember that the fat in fish is the good kind, too
Tilapia is another great fish, and it doesn’t have as much omega-3 as the other two, but it is filled with protein. It’s full of vitamin B12, which is essential for your blood cells and nerves, as well as selenium. All of this allows you to exercise efficiently and effectively in order to gain some serious muscle
Shrimp
Shrimp are practically pure protein, so you know you are getting plenty of nutrients when you prepare and eat these. Alongside healthy fats and carbs, protein is an essential part of your diet, and adding shrimp gives you a huge protein boost while also ensuring that the additional calories are kept to a minimum. There is also a good amount of the amino acid leucine, which is needed for the best possible muscle growth
Turkey Breast
Turkey is renowned for being a low fat and low-calorie meat that still offers plenty of protein. There are also no carbs in the meat, and it is a prime source of niacin, a B vitamin that helps your body process fats and carbs efficiently. If you have optimal levels of B vitamins in your body, it can help you to gain muscle quicker as it supports your body’s ability to exercise
Peanuts (or Peanut Butter)
You might be pleased to discover that you can still eat peanuts and peanut butter (although the former is a little better for you). They contain a perfect mixture of protein, fat, and carbs, as well as the amino acid leucine – something that many plants have. Aside from helping to build muscle and promote growth, they also have a relatively high number of calories, which is perfect for those who are having a hard time getting enough calories to drive muscle gain. Plus, nuts are generally important for an overall balanced (and healthy) diet
Avocado
It’s not just for millennials, and if anything, we should be thanked for bringing that powerful treat back into the spotlight. It is packed full of healthy monounsaturated fatty acids, and can be added to practically anything. Perfect with breakfast, lunch, or dinner, they can be prepared in a number of different ways and make for a healthy and beneficial treat that has more vitamins and minerals than you can imagine
Bananas
These are a fantastic source of slow release energy thanks to the fact they are rich in glucose, and they are rich in potassium to help prevent muscle cramping when you are working out. Due to the fact, the carbs are released slowly; you won’t need to worry about things like sugar crashes or spurring the recovery process for your muscles. They are a pretty substantial fruit to eat
Milk
Delicious and nutritious, milk is an excellent source of amino acids, and is also really easy to digest after you have worked out or been for a run. Plus, it is full of other essential nutrients like calcium to help keep bones and muscles strong. Make sure you choose the types with less fat in them (like skim or semi-skim milk), and there is also the option for chocolate milk if you want variety, just watch the amount of sugar in it
Brown Rice
It is true that cooked brown rice does not have a great deal of protein in it, but it is packed full of carbs so that you can fuel your physical activities effectively. A few hours before you exercise, consider eating a good portion of brown rice with some proteins so that you get a good and balanced meal. This can help you to exercise harder, as well as providing your muscles with a better stimulus for growth
Greek Yoghurt
Greek yoghurt is the true form of yoghurt, and it contains double the amount of protein when compared to a standard yoghurt. It’s a great snack for any time of day (and there are fat-free versions available), but eating it after working out or before bed can be really handy as it has the ideal mixture of fast and slow digesting proteins. This can also lead to an increase in lean mass
Whole Grains
These are digested more efficiently than refined grains, and they also provide a heap more nutrients. As a result, sustained energy levels and improved overall health are often some of the main results. They can also boost your growth hormone levels, and these are essential for encouraging lean muscle growth, fat loss, and gaining strength
Whey Protein
These are the most popular supplements in the fitness world as they provide a quick and easy source of protein at a pretty good price. Generally speaking, bodybuilders will use these right after they wake up, after a work out, and mixed with some meals. For regular athletes, have a scoop in your shaker right after a workout so that you can boost your muscle mass gain. While this is a great protein provider, you still need to make sure you are getting high-quality protein from whole foods, and only use whey protein as a boost
Eggs
These contain a whole load of goodness. There is high-quality protein, nine essential amino acids, choline, good fats, vitamin D, and 14 micronutrients. All of this boosts strength, energy, and muscle growth, providing the best value for money option out there and helping you get closer to your fitness goals. They are really good for you as well
Fruits and Vegetables
Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other 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
Healthy Fats
I know the thought of consuming fat makes some of you shudder, but 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. In addition, 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
