Here is my list of top ten foods to help you gain more muscle mass and strenght !
Lean Beef - Because itś loaded with all sorts of things conducive to muscle growth. On average, a three ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein, and high level of amino acid that works with insulin to promote muscle growth.
Skinless Chicken -
Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.
Cottage cheese - Not many people know this but cottage cheese constitutes relatively pure casein protein. For those who don´t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting cottage cheese is an excellent source of vitamin B-12, calcium and other nutrients.
Eggs - Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up they are the most value money. And please note, eggs are not harmful for your health, as numerous studies have already shown.
Whey protein - There is a reason why whey protein supplements are the most popular supplements in the bodybuilding world : Because they provide a fast and convenient source of protein at an affordable price. Bodybuilder normally use them when they wake up, right after they workout , and mixed with some meals.
However, for those pf us non - bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. Itś more important to get high quality protein from whole foods, and use whey protein as a boost.
Tuna and other fish - High in protein, low in fat, and rich in Omega-3 fatty acids. The key here is Omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as you body metabolism.
Oatmeal - Oatmeal is an ideal source of carbs due to both is low glycemic value and the fact it is minimally processed. The benefits are :
- Better micro nutrient profile and more fiber
- Increased satiety
- Decreased hunger
- Lower subsequent energy intake
- Fat loss
Whole grains - Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy and overall health. For instance brown rice can help you growth hormone levels, which are critical for encouraging lean muscle growth, weight loss, and strength gains.
Fruits and vegetables - Firstly fruits, and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly they provide tons of other nutrients, such as vitamin-C, vitamin-E and beta carotene. Finally your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.
Healthy fats - I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role on hormone production that is responsible for muscle growth and strenght gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition fats are needed for many important maintenance functions. You can find them in Salomon, other fishes, nuts, leafy veggies, oils such as flaxxseed, avocados, and seeds.
So there you go, you know the exercises, the tips to lose weight and now the right foods to consume. Keep healthy !
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