Foods To Gain Muscle
Any idea what is the contribution of diet in muscle building as compare to exercises we follow? Let me share the ratio between diet, exercise & sleep (D:E:S – 50:20:30). Food plays an important role in weight gain, fat loss, weight loss & muscle building. The efforts you put in your daily exercises can go for toss provided you do not know what are the foods to gain muscle, when to eat & in what quantity.
Why to sabotage your own success by ignoring the importance of nutrition in muscle gain process.
Max out your muscle building power by adding these 13 nutrient dense foods to your diet.
Top 13 Foods To Gain Muscle
Skinless chicken is a good source of high quality protein, specially chicken breast which is important for muscle maintenance & weight maintenance. There are so many ways to cook chicken. Only prefer eating grilled, steamed or boiled chicken for better results.
Very few people knows that cottage cheese is almost entirely pure casein protein. Casein is slow digesting protein and it is perfect for muscle maintenance. It is good for those people as well who have no choice but to go long periods without eating. Cottage cheese is an excellent source of vitamin B12, calcium & other important nutrients.
Indians can ignore this as it is difficult to get in India these days. Lean beef is loaded with all sort of things conducive for muscle growth including iron, zinc & B – vitamins. It provides your body with high quality protein & high quality amino acids to promote muscle growth.
Eggs contain high quality protein, 9 essential amino acids, right kind of fat & vitamin d
Get high quality protein from your foods and use whey protein as a booster. Whey protein is a famous supplement in fitness industry. It is loved by all body builders as it provide a fast and convenient source of protein.
It is high in protein, low in fat and rich in omega 3 fatty acids. Omega 3s are essential because it helps in fat loss and ensure the proper function of your body processes, such as your metabolism.
A slow digesting whole grain which gives long lasting energy throughout the day and during workouts.
Oatmeal is a great source of energy and is a complex & slow burning carb.
It is a good source of glut amine & amino acid that is important for lean muscle growth.
There are specific polyphenols in apples which helps to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
It helps to boost muscle growth, strength and endurance especially when eaten before workouts.
It contains both whey & casein & it is rich in amino acid. Organic milk has about 70% more omega-3 fatty acids than conventional milk.
Good fats are essential for muscle growth. polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flax seed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.
Note : List of foods will help you to know what to eat. It doesn’t describe your weekly or monthly diet plan. To include this in your daily diet plan please consult nutritionist or dietitian.
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Also on the right hand side of the main page there is a section of “Blogs Category”. You can click on the section to find out different topics on fitness.
Read my other BLOGS on
- Legs workout for women
- How to gain muscles
- Benefits of protein
- Types of Carbohydrates
- How to make 6 pack
- Best shoulder exercises
- How to gain biceps