Fitness

Know About Top Foods to Gain Muscle Mass

Catherine F. Wagner 

What if I told you that with less training you could maintain or even gain more muscle mass and strength? The secret lies in your diet.

As my personal trainer, most of my clients follow similar behavior: they train hard, but they don’t care about nutrition. Thus, the time and effort you spend on training is wasted. Why sabotage your own success? Because they think that nutrition is difficult, and they want to avoid this topic.

What if I told you that with less training you could maintain or even gain more muscle mass and strength? The secret lies in your diet.

As my personal trainer, most of my clients follow similar behavior: they train hard, but they don’t care about nutrition. Thus, the time and effort you spend on training is wasted. Why sabotage your own success? Because they think that nutrition is difficult, and they want to avoid this topic.

But ignoring the diet is not an option. If you know how nutrition works, you can use it to improve your fitness and strength. It works for everyone, to maintain overall fitness or gain muscle mass.

To help you get started, here’s my list of the top ten foods that will help you gain more muscle mass and strength.

1. Lean Beef

It should be a staple of your diet if you want to build muscle mass. Lean beef is rich in a variety of substances that promote muscle growth, including iron, zinc and B vitamins. More importantly, it provides your body with high-quality protein (not all proteins are the same) and a high content of amino acids acting together with insulin to stimulate muscle growth.

For those trying to lose weight, this should be good news – a 3-ounce serving of lean beef provides about the same amount of protein as 1.5 cups of beans, but half as many calories.

How about these recipes that will help you make the most of your dietary plans:

  • Fast fuel: beef and vegetables
  • Takeaway: homemade beef and broccoli for athletes

2. The Skinless chicken

Like beef, chicken is an excellent source of high-quality protein, which is essential for maintaining and restoring muscle, bone health and weight control. And of course there are so many ways to cook and cook chicken.

Go to the store and you will easily find chicken meat, cut into individual portions, which can be quickly refilled and cooked.

3. Cottage cheese

Few people know, but cottage cheese almost exclusively consists of pure matter in protein.

Casein is a slow-digesting protein, which means it’s ideal for maintaining muscle. This is especially useful for people who have no other choice but to go without food for a long time. Cottage cheese is also an excellent source of vitamin B12, calcium and other important nutrients.

4. Egg

Eggs contain high-quality protein, nine amino acids, choline, the desired type of fat and vitamin D.

They offer the best value for money for your money. And eggs are not harmful to health, as numerous studies have already shown.

What was “bad” is good again:

  • The Big Egg Debate: 4 Reasons Why You Should Stop Eating Eggs
  • The Big Egg Debate: Why You Should Eat Eggs, Why You Shouldn’t Eat Eggs


5. whey protein

There’s a reason why whey protein supplements are the most popular supplements in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders usually use them when they wake up right after a workout and add them to some dishes.

For the rest of us, a ball in our shakers right after a workout can be very effective for strength training. It is important that you always get high-quality protein from whole foods and use whey protein as a stimulant.

6. Tuna and other Fish

Fish is rich in protein, contains little fat and is rich in omega-3 fatty acids. Omega-3 fatty acids are essential because they promote weight loss and ensure the smooth operation of processes in your body, such as metabolism.

7. Oatmeal flakes

Oatmeal is an excellent source of carbohydrates both because of its low glycemic index (Gi) and because it undergoes minimal processing. The benefits of a low GI diet are:

  • Better micronutrient profile and more fiber
  • Increased Saturation
  • Reducing Hunger
  • Reduced energy consumption (the effect of the second meal)
  • Fat Loss
  • In short, low-GI foods can improve fat loss for those who want to lose weight and provide a constant source of carbohydrates to maintain muscle mass.

Wait, aren’t carbs harmful? Not if you do them right:

  • Your Complete Carb Cooking Plan
  • The power of carbohydrates
  • Eat Whatever You Want: Your Macros and the Truth about Carbohydrates

8. Whole grains

Whole grains are digested more efficiently and contain more nutrients than refined grains. This contributes to a steady level of energy and overall health.

In particular, brown rice can help boost levels of growth hormone, which is needed to stimulate muscle growth, fat loss and increase strength.


9. Fruits and Vegetables

Fruits and vegetables are a rich source of antioxidants necessary for the proper functioning of your immune system.

They also contain many other nutrients such as vitamin C, Vitamin E and beta-carotene. After all, your body needs the fiber that these fruits and vegetables contain to facilitate digestion and assimilation of nutrients.

10. Healthy Fats

I know the thought of eating fat makes some people shiver, but healthy fats are essential for muscle growth.

In fact, they play a vital role in the production of hormones (testosterone and growth hormones) that promote muscle growth and increase strength. In addition, lubricants are necessary for many important maintenance functions.

Polyunsaturated and monounsaturated fats are good fats. They are found in salmon, other fish, nuts, leafy vegetables, oils such as flaxseed, avocado and seeds. All of them are also rich in omega-3 and Omega-6 fatty acids.

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