So, what are the top 10 foods you should include in your diet to gain muscle mass?
Eggs consistently raise HDL which provides good cholesterol for a high majority of people. Each egg provides 6 grams of high-quality protein and the yolks contain Choline, which is proven to transport nutrients around the body and promote normal cell function. They’re a tasty source of goodness and provide 70 calories in each serving, alongside varying amounts of B vitamins. In the past, there has been a lot of debate around eggs but eating a maximum of 3 a day is both healthy and safe.
Cold-water fatty fish, such as salmon (175 Calories), mackerel (305 Calories), tuna (156 Calories), and herring (187 Calories) are high in Omega 3 fatty acids. With such a wide variety of fish available, you need never get bored as you can always change the flavours you’re eating. Found within Omega 3 are several acids including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are polyunsaturated fatty acids which have a beneficial effect on a wide variety of biological processes. Fish are also a great tasting source of protein and carbohydrates.
Most cuts of chicken are high in protein but low in calories, 2 of the most popular cuts are chicken breasts (165 Calories) and chicken thighs (209 Calories) and they contain all the essential amino acids for building muscle mass. It’s better to avoid the skin and only eat the delicious meat. There are ton of ways to serve chicken, so you can change it up and keep it fresh.
- Lean Beef
The protein content of beef is similar to fish and poultry at about 6-7 g per oz. depending on the type of cut. For maximum muscle impact with minimum calories, it’s best to stick with rounds or loins, which are the leaner cuts of meat. Beef is densely packed with the same types of proteins humans are made from like the skeletal muscle proteins myosin, actin, and troponins, as well as collagen and other connective tissue proteins. This type of animal meat is more than 80 percent protein and should be a regular fixture in your plan.
Quinoa is a great source of iron, magnesium, vitamin E, potassium and fibre. Like rice and couscous but Quinoa has a richer nuttier flavour and is naturally gluten-free. Just 1 cup provides 222 Calories, 8 grams of protein, 6 grams of fat and 5 grams of fibre and helps you to feel fuller for longer. You can always add fish and nuts or seeds to really pack a protein punch.
- Cottage Cheese
Cottage cheese is high in calcium and nutrients, including protein, B vitamins and minerals like calcium, selenium and phosphorus. Although it’s low calories when you’re looking to build muscle, cottage cheese is among the most beneficial of the foods you can eat. Because it low in carbs and high in protein some bodybuilders eat it before bedtime, as protein helps to promote a good night’s sleep, leaving you fit and ready to face a physical start in the morning.
Avocados are full of healthy and beneficial fats and are a fantastic source of a wide range of vitamins C, E, K, and B-6. They also contain other essential vitamins including riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados are so jam-packed with goodness they also provide lutein, beta-carotene, and omega-3 fatty acids. A superfood for adding to a muscle mass-based diet.
- Greek Yogurt
A much healthier alternative to normal yogurts and if you’re feeling adventurous you can even make your own. It contains protein, calcium and vitamin D which are great muscle-nourishing nutrients. It also contains health promoting bacterial cultures, which are great for assisting your digestive system. As a snack or a desert, if your aiming to look like a Greek God this should be on the list for sure.
- Nuts and Seeds
ALA (alpha-linolenic acid), another omega-3 fatty acid, can be found in plant sources such as nuts and seeds. Nuts and seeds are the perfect blend of protein, fats, and fibre. You’ll never be short of choices as there are a huge variety easily available from supermarkets and shops. They’re a perfect source of getting the extra calories you need without worrying about adding any extra fat to your waistline. Packed with nutrients and B vitamins, zinc, magnesium, and copper. You can combine them with other foods or eat them as a stand-alone mid-meal snack.
- Whey Protein
All 9 essential amino acids for protein synthesis can be found in this complete protein. It’s quickly digested so the nutrients reach the muscles much faster than with standard protein foods. It should be used as a dietary supplement alongside other foods which provide your body with necessary fats and carbohydrates. The powder can easily be mixed into drinks as delivery system for this extra protein to reach the muscles quickly.
Whatever kind of muscle mass you’re trying to achieve, then diet and exercise together can help to reach the level of fitness and the look your working towards. There are also other great foods that can be added into the list such as rice, turkey and protein bars if you should start to feel your diet is becoming slightly repetitive.
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