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Nutrition

Best Foods to Eat to Gain Muscles

Best Foods to Eat to Gain Muscles

For so many people, one of the biggest issues that they face is losing weight with the type of lifestyle that they have. They are always wishing they had the muscles to flaunt.

Somehow, people truly need muscles to sustain the body and make you stronger too. There are lots of foods that can help in burning fats, but there are only few information about them online.

With the right information about the food you eat, you can easily build muscles. It is very challenging, but you can do that with determination and discipline.  Nutrition is a big factor to start with.

When you start to build muscle, that doesn’t mean that you can now eat all the foods that you want. You still need to limit your food intake and check your nutritional intake to stay healthy.

The muscle mass is very hard to gain and if you will look for nutritious food, it might be hard along the way.

The human body needs protein and meat products have it. But you must also be cautious that there are unhealthy meat products in the market, so if you wish to stay health, pick a healthy meat.

To have lean muscles, you need to eat high calories that involves healthy food choices. As the entire calorie, protein, carb and fats in your diet tells how much muscle you have gained more than the particular foods, there are certain types of foods that must be placed on your table.

Even if it may not be possible to say that there are foods that are best for you, foods that are high in protein and those with healthy fats as well as whole grain carbs are among the first in the list.

The nutrition

The calorie intake with 3 macronutrients composed of fat, protein and carbs are essential for muscle development. Proteins are essential to repair damaged tissues, while the carbs sustain the energy needed to go through rigid training.

The fats are important for the energy and they also work for the hormonal function of the body. If you have a hard time building muscle, you need to eat more of the right kinds of food, because that can only solve your problem.

1- Choose your source of protein

Eggs are not just best to start off your day, they are also good for building muscles at any time of the day. They have good quality protein, healthy fats and lots of vitamins along with minerals.

They are best to make your muscles lean and their protein content is somehow different from the chicken breast, somehow close to Turkey. The skinless breast of the turkey contains 7g of protein/oz. it is also filled with Vitamin B, selenium and zinc too.

Salmon is another good source of protein and it is best for muscle building, because it is low in fat. It is similar to tuna and cod, they also contain high amount of calories. The additional calories are best if you are very active and if you want to build muscles.

2- Get your energy from carbs

Fruits contain a natural source of carb with good amount minerals and vitamins. Bananas, pineapple, raisins and cranberries are a good source of calories.

You can also pair these fruits with oats, brown rice and wheat bread if you want. More so, sweet potatoes are also filled with nutrients and they are also slow to digest.

3- Get enough amount of fats

Because of the high amount of healthy monounsaturated fats, nuts are filled with calories. They can be a good choice if you need to run after calories daily.

A tablespoon of nuts has 120 calories, but if you use olive oil in it you will be able to get more body building calories too. 20%-30% of the calories must come from fats to build muscles.

The right types of food

1- Whole eggs

Eggs are a good source of proteins and they contain 6-8g of protein per egg. They are also vitamins, iron, calcium and zinc enriched, thus they are one of the most complex food available in the market these days.

2- Chicken breast

Chicken breast is also a good source of protein for bodybuilders. It has around 30g of protein for every 100g of chicken breast meat. It is not expensive and not easy to cook as well. There are lots of dishes wherein you can use the chicken breast.

3- Water

Even if this is not a food, this will keep you hydrated and that is essential to build muscles. The body is composed of 70% water, while the muscle tissue has 75% of water.

When you keep your body hydrated, you can also boost your strength and you can also increase your energy levels. Water can also help in the proper digestion of the food you eat.  It is ideal to take .6oz of water per pound of body weight.

4- Fish oil

Fish oil contains an anti-inflammatory agent that will enable your muscles to recover faster from a strenuous activity.

This simply means that you can do frequent exercises. What is more essential is that fish oil can also help in boosting your metabolism, so you will not just build muscle, but you can also eradicate more fat easily.

5- Beef that’s grass fed

If you want to eat beef, it will be better to eat grass fed beef that is rich in omega 3 fatty acids, it is rich in good unsaturated fats, and it is also filled with more than 400% of Vitamin A and Vitamin E as well. It is also a good alternative for grain fed beef. You can just find it in a local grocery shop.

6- Turkey

This is not just a good food choice for thanksgiving celebration, but this is also good for muscle building. It is a protein enriched and there are more than eleven vitamins and minerals in it.

It also has selenium that can help in preventing cancer.  This is not just an ordinary food that you can eat during a special occasion.

Comments

comments

3 Comments

  • Eggs get a bad rap in the fitness community but I don’t really see why. For one, Arnold ate them. I think he said something like, “You can eat egg whites, but it takes all the enjoyment out of it” (from his Encyclopedia). Eggs are a great way to get protein and healthy fats. You really can’t go wrong with them.

    This is another good article. I don’t know why you don’t have more readers.

  • I really like the variety of healthy foods you included in this article. I’m not a fan of beef, but I love chicken breast. I also liked reading about all of the other benefits that come with the healthy food that you mentioned. Great work!

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