If you really want to gain muscle in a short space of time, then you need to understand that it’s not just about taking supplements or working out like a maniac.
The truth is, you need to fully be aware and understand how important it is to eat the best muscle building food in your diet, this play’s a massive role on how your muscle development.
By having the best muscle building diet, combined with regular workouts, your body will work wonders for your muscle development.
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Below, I am going to provide you with some of the best muscle building food choices, that you should be eating if you want to gain muscle:
Ever wondered why so many muscle building protein shakes include egg white as one of their major ingredients? Eggs provide one of the best muscle building foods. They contain about 6 to 8 grams of high-quality protein and are a rich source of vitamins, including vitamin A, E and K. Eggs provide a range of B vitamins such as B12 for energy, folic and riboflavin acid as well as minerals such as calcium, zinc, and iron. They also contain a number of essential amino acids needed for muscle building and recovery. Biotin is also another essential nutrient that helps metabolize fats and keep blood sugar levels balanced.
Eating plenty of eggs can be a cheaper way of ensuring you get an ample supply of daily protein than buying the many proteins shakes out there. Don’t worry about eating the egg yolk. It only contains about 5 grams of fat and most of this is non-saturated fat – important for muscle growth.
If you can eat raw eggs than they are more easily digested and absorbed by the body. If the taste bothers you why not mix them with a shake.
According to Marie Dunford, author of “Nutrition for Sport and Exercise,” strength-based athletes require a total of 1.5 to 2.0 g per kilogram of their weight a day of protein for optimal muscle growth.
If there was ever a convenient and cheap food to build muscle it has to be Milk. It goes great with cereal (another great muscle building food). The protein content is high with a liter of milk containing about 32 grams of protein. The two main sources of protein are casein and whey protein. In combination with egg protein, they supply the entire essential amino acid spectrum needed for building muscle. Due to the amino acids in milk more of the whey protein is stored in the muscle tissue. Milk also helps reduce dehydration due to its 90 percent water content.
Milk is a great source of Calcium which helps to maintain healthy and strong bones. While many muscle builders argue that that milk contains too much fat the calcium in the milk helps to metabolize fat – this means less fat storage. The calcium also helps you sleep – the time when your muscles grow the fastest and your body repairs.
Chicken ranks as one of the best bodybuilding foods due to its low caloric content and saturated fat turkey has the edge due to its nutritional content. Turkey has a high serving of protein but low-fat content with about 27 grams of protein per serving and just 0.72 grams of fat. Like chicken, it is relatively inexpensive. Turkey also has somewhat more amino acids than chicken and higher in isoleucine, leucine, and valine.
For every 100 grams of chicken, you’re consuming about 30 grams of protein. Chicken contains less protein than red meat but it is healthier with less saturated fat. Chicken is also relatively low in caloric content when compared to other meats such as beef and pork. It also tends to be less expensive, easy to cook and goes well with many other foods.
Beef is one of the best muscle building foods and an all-time favorite in a body builder’s diet due to its high protein content. It is also a good source of vitamins and minerals. Beef is divided into primal cuts with Chuck being the highest in protein containing about 25 grams per serving (3 oz). Chuck is the top hump of the neck and the side of the neck of the cow.
Beef is a high biological value protein meaning it is more easily absorbed by the body and utilized for protein synthesis. However, due to its fairly high-fat content, it should be eaten in moderation.
- Fish Oil
Fish is good for the joints due to its anti-inflammatory benefits. These anti-inflammatory benefits make it easier for muscle builders to recover from workouts and reduce injury from training sessions. You can take fish oil supplements or get your fish oil from eating more fish such as salmon, tuner and sardines. It is also known to speed up your metabolism thereby reducing high cholesterol. Fish oil contains fatty acids such as DHA, EPA, and omega-3. These fatty acids help with brain function and joint mobility. Fatty acids can help increase testosterone levels – important for building muscle mass. According to Dr. Qaadri – a physician and author of the book “, a health manual for men, “The Testosterone Factor” – omega-3 fats are crucial in testosterone production.
High in fiber, vitamins, and minerals, Oatmeal is a great bodybuilding food. Oatmeal provides slow-burning carbohydrates to fuel and sustains your muscles. Oatmeal is best taken before a workout as the Carbohydrates are stored in the muscle as glycogen and are a main source of fuel. Since the muscles store energy an intense workout can result in your body using up some of this glycogen thereby hampering muscle growth. Fiber is also important for normal bowel movements as well regulating healthy insulin levels – important for muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.
Iron is important for facilitating hemoglobin transfer of oxygen to all the body’s cells. Since working muscles have a higher demand for oxygen, spinach can facilitate this process. Spinach also includes calcium for strong bones and helps to reduce the chances of cramp. Also high in vitamin K, Vitamin C and antioxidants, spinach is an anti-inflammatory thereby reducing joint and muscular pain after a workout.
While water isn’t strictly a portion of food since 70 percent of your body is made up of water and even a higher percentage of water is held in the muscles it is essential to anyone’s diet. While high protein foods for muscle building are important water facilitates the processes that these foods have inside the body. Water helps to rid the body of waste, maintain proper muscle tone, and is vital for the kidneys, metabolic processes, and proper digestion. It, therefore, has to rank as one of the top ‘foods’ for bodybuilding.
The above muscle building food will get your training to a great start, If you train regularly then you should start to gain muscle fast and have the body you’ve always wanted.