Muscle gains don’t just come from working out intensely, they also come from the types of foods you consume as well! Often times, many people don’t associate the types of foods they eat with their workouts. This may cause some sort of standstill in your progress for heavier and stronger muscles. It’s important to get yourself familiarized with nutrition for optimal utilization for your fitness and strength gains! This article will go over it all for you from the types of foods you should and shouldn’t consume, to so much more! Keep reading on!
Below are a lists of foods that important to eat for stronger muscle gains. It’s important to eat these foods in sufficient amounts because of the amount of proteins they have. A general rule of thumb is that you should consume between 1 and 1.5 times your body weight in grams of protein. Make sure to learn the difference between complete and incomplete proteins. Another general rule of thumb for this is if it bleeds or breathes, its a complete protein. Make sure to include carbohydrates in your diets, eat healthy fats and stay away from saturated and trans fats.
What Are Foods That Help Muscle Gains?
Make sure to keep your eating habits consistent for prime muscle gains. Many people allow themselves at least one cheat day a week but you should shoot for eating these types of foods on a daily basis.
1. Lean Beef. This should be required in every person’s diet who is looking to gain stronger muscle. It’s loaded with all sorts of good things conducive to muscle growth. It provides essential nutrients including iron, zinc and B-vitamins. Most importantly, it provides your body with high quality protein, and a high level of amino acid that works with insulin to promote muscle growth.
2. Skinless Chicken. This is another great source of high quality protein. It’s great for muscle maintenance and repair, bone health, and weight maintenance.
3. Cottage Cheese. This source of foods contains relatively pure casein protein. This is a slow-digesting protein, which means it is perfect for muscle maintenance as well.
4. Eggs. These contain high quality protein, nine essential amino acids, choline, the right kind of fat and vitamin D. They are considered the most value for your money.
5. Whey Protein. They provide a fast and convenient source of protein at an affordable price. Using a whey protein right after workouts can be very effective for muscle mass gains. It’s important not to rely on them too much because you get pure protein from whole foods.
6. Tuna & Other Fish. Most fish are high in protein, low in fat, and rich in omega-3 fatty acids. They improve fat loss and ensure the proper function of your body processes, such as your metabolism.
7. Oatmeal. This an ideal source of carbohydrates due to it low glycemic index value. These benefits include, fat loss, lower subsequent energy intake, decreased hunger, increased satiety and better micro nutrient profile and more fiber.
8. Whole Grains. They digest more efficiently and provide more nutrients than refined grains and promote sustained energy levels and overall health.
9. Fruits & Vegetables. They are packed with antioxidants, which are essential for the healthy functioning of your immune system. They also contain several vitamins such as, vitamins C, E and beta-carotene.
10. Healthy Fats. You can find healthy fats in salmon, other fish, leafy veggies, nuts, oils such as flaxseed, avocados, and seeds. They play an essential role in hormone production, which is responsible for muscle growth and strength gains.