Training is done in the gym but growth doesn’t occur there. The goal of working out is to break down muscles but the end goal is to build them back bigger and stronger than they were. The way to do this is through what you eat which is also known as smart nutrition.
The muscle can only grow bigger and stronger based on the nutrient it feeds on. You have to give your muscles the nutrient they need for them to grow bigger and stronger. The right food at the right times will fuel your body with the protein, carbs and fat that it needs after a hard day in the gym.
Without eating enough of the appropriate food, you’re only going to be stuck wasting away your time and effort while seeing no result in the mirror.
Here are some of the best muscle-building foods that can aid your gym effort.
The muscles need protein to grow. Eggs provide a very high-quality source of protein. An egg contains 6 grams of protein. Eggs are one of the most bioavailable sources of protein, meaning your body will very efficiently, digest and assimilate the protein found in eggs.
It is not only protein that makes egg the perfect food for gaining muscles. The cholesterol in the yolk has positive benefits as well – it maintains muscle cell membrane and keeps the level of testosterone high. Eating whole eggs provides a boost in both lean mass and strength.
Another source of protein is shrimp. 3-ounce of Shrimp provides 18 grams of protein, 1 gram of carbs and zero gram of fat.
Shrimp is also high in Leucine, which is also very important for muscle growth. Shrimp is nutrient-dense and relatively low in calories, making it ideal for lean muscle growth.
This is great for building muscle mass because of its high protein and saturated fat contents, all of which increase the testosterone level. It also has a high biological value which makes it easy to absorb and digest into the muscle cells.
Natural creatins are also found in beef, which can help to improve performance level and give you a little push in the gym.
This is another great source of protein. A 3-ounce serving of Chicken breast contains 27 grams of protein and 1 gram of fat. Just like an egg, chicken breast has a high bioavailability. It also contains some important vitamins and minerals that promote muscle growth, for example, vitamin B6 which converts stored carbs into energy, Selenium which repairs damaged tissues and zinc which supports the release of muscle-building hormones.
Another great source of omega-3 fatty acids and protein is tuna fish. It contains about 7 grams of protein per ounce.
Omega-3 found in Tuna aid the breaking down of fat and improves the body metabolism, thereby improving muscle mass and strength.
Salmon is loaded with relatively quick digesting protein, this makes it a great choice of diet in trying to build muscle mass. A 3-ounce serving of protein provides 17 grams of protein. Salmon is a rich source of Omega-3 fatty acid, which helps strengthen the muscle and improve insulin sensitivity.
Fruits and Vegetables
Fruits and vegetables are rich sources of minerals and vitamins that keep the body healthy. They also contain antioxidants that negate the activities of free radicals. Banana, Water Melon, Burberry and Avocados are examples of fruits that aid in building muscle mass.
Vitamins, potassium and antioxidants found in fruits and vegetables are helpful for building muscle mass.
It is not all fats that are unhealthy, there healthy fats that play essential roles in the production of hormones like testosterone and growth hormone. These hormones are responsible for the strengthening and growth of the muscle. Healthy fats are also essential for maintaining muscular mass, meaning you are unlikely going to lose muscles when you consume foods containing healthy fats.
Sources of healthy fats include seeds, avocados, leafy veggies, nuts, fish and oils such as flaxseed.
Oatmeal is not just perfect for weight loss, it is also good for building muscle mass because of its low glycemic index value. Oatmeal is also minimally processed making it very beneficial for the overall health of the body.
All diets that have low glycemic index value aid
- Fat loss.
- Promotes satiety.
- Provides more fiber and micronutrients.
Carbs in oatmeal preserve the muscles.
Walnut is a very rich source of protein and omega-3 fatty acids. Just a cup of walnut is found to have 15.2 grams of protein and up to 8 grams of omega-3 fatty acid. These are very essential for muscle building.
Vitamin E is also found in walnuts. This nutrient improves stamina and protects the body against stress during exercise.
A cup of lean pork or fresh ham has up to 40 grams of protein.
People with a high body mass index who consistently take lean pork for at least 6 months see improvement in their weight and body.
In consuming 3 ounces of pork, you consume 120 calories and 3 grams of fat, making it a perfect fit for building muscle mass.
Buckwheat is a whole grain that can be made into flour and consumed.
One cup contains 22.5 grams of protein, making it a good diet for building the mass of the muscle. Buckwheat is also rich in vitamins, minerals and carbohydrates.
It contains a large portion of carbohydrates which maintains the mass of the muscle.
A 3.5 ounce of Quinoa contains 9.1–15.7 grams of protein, and 1 gram of fat, making it a good food for muscular mass increase.
A cup (185 grams) of this edible seed contains 8 grams of protein, 39 grams of carbohydrates, 3 grams of fat and other nutrients. The carbohydrate in Quinoa helps to preserve muscle mass.
Brown rice is exceptionally good for improving muscle mass. A cooked cup of brown rice has 5.32 grams of protein and it is also rich in fiber, B vitamins and carbohydrates.
The growth hormone is boosted by brown rice, this is important for encouraging the growth of lean muscle, promotion of fat loss and strength gains.
Chickpeas are also known as garbanzo beans, which is rich in protein and carbohydrate. It can be eaten soaked, canned or dried.
A cup of canned chickpeas has 17grams of protein, which makes it a great choice for people desiring an increase in their muscles.
Greek yogurt is different from other yogurts because of the process it undergoes to remove the whey, and preserve its protein. It contains between 12-18 grams of protein, making it good for improving muscle mass.
A great way to enjoy Greek yogurt is to add carbohydrate-rich bananas and take after exercising.
Cottage cheese is another rich source of protein, with a half-cup containing up to 14 grams of protein.
It is not only good for improving muscle mass, it is rich in calcium which promotes the health of the bones.
Peanut is also very rich in protein. A cup of peanut typically has 40 grams of proteins.
Protein improves the functioning of the body, including metabolism.
Magnesium is another nutrient found in Peanuts, which enhances performance during training.
Keep in mind that there’s no one food that will magically bolt you up after a single meal. The secret to muscle building is consistency, both with training and eating. Find the best muscle-building food that you enjoy eating and stick with them.