Gaining muscle mass requires more than just pumping iron and hitting the gym on a regular basis. No matter how hard you train, if you don’t pay attention to nutrition, you won’t reach your full potential. Any experienced trainer will tell you this. Beef up your diet with foods known to foster the development of muscle. This can really make a dramatic difference to your results, both in terms of strength and fitness. Let’s look at the six top foods to assist you in gaining muscle mass.
It’s no surprise that meat is loaded with protein, which is important for everything from bone health to muscle repair and maintenance. However, certain meats can also help you gain muscle mass, such as lean beef, which is chock full of amino acids necessary for the growth of muscle.
Lean beef boasts around the same amount of protein as 1.5 cups of beans but contains half the calories, making it ideal for slimming down while you bulk up. Bison is even leaner than beef, with 3 grams or less of fat compared to beef’s 9 grams per 3.5-ounce serving.
Skinless chicken and turkey, tuna and salmon are all other good meat choices when you’re working to increase muscle mass.
Eggs are known as nature’s perfect food for a reason. They’re brimming with high-quality protein, good fats, choline, and nine essential amino acids. All of these combine to make eggs a powerhouse when it comes to muscle-building nutritional value.
Eggs seem to go in and out of vogue every few years. Good for you, then not so good for you. But current thought holds that they are great. Their leucine content fuels the fire when it comes to building muscle, making them a much-touted nutritional necessity among experts.
Cottage cheese is made up almost exclusively of pure casein proteins. The body digests these proteins slowly, creating an ideal environment for the maintenance of muscle. As a bonus, it contains healthy essentials such as calcium and vitamin B-12 in addition to live cultures that assist the body in absorbing nutrients, so you can build bigger muscles faster.
Whole grains promote overall good health while helping you sustain energy levels. Brown rice, for example, boosts your body’s growth hormone levels, which in turn promotes the growth of lean muscles. It enhances gains in strength. It also delivers a whopping 5 grams of protein per cup. Oatmeal helps to preserve muscles by providing a long-lasting source of carbohydrates.
Foods that contain healthy fats are critical to muscle growth. These include certain fish, leafy green vegetables, seeds and avocados. These fats – including both monounsaturated and polyunsaturated fats – are essential for testosterone and growth hormone production, both necessary for gaining muscle.
Kefir, and other similar fermented dairy products, provide a muscle gain boost. It
provides a big benefit to your muscle-gain strategy. Kefir’s probiotic content helps you to digest meals more easily. Good digestion ensures that you get maximum nutritional benefit from the foods you eat while keeping your digestive track in check – all of which contribute to gains.
Muscle Mass development requires work and diet (and a little bit more)
There you have it – a few options for adding muscle mass and gaining the body you want. Give these foods priority in your diet to magnify the results of all the hard work you’ve put in at the gym.
As a side note, there are of course factors that can limit your personal muscle mass development. Age, testosterone level (frequently diminished with age, genetics, and other factors provide barriers that diet will not overcome.