Most people feel that the only way to gain muscle mass is by training. They feel that diet and nutrition is too complicated for them and hence, they avoid it at all cost. The truth is, the body needs nourishment to feed the growing muscle mass and calories to provide energy to the muscles during physical activity.
Knowing how nutrition works and the best way to utilize it towards your own fitness and strength gain benefits is very essential. You need to know what to eat to gain muscle within a short period of time.
Here is a list of foods which will help you gain muscle mass and overall body strength.
- Lean Beef( From Grass-fed Cattle)
If you want to gain muscles really fast, then you should include lean beef in your diet. Lean beef is essential for building lean muscles due to its high-quality protein, zinc, cholesterol, vitamins, and is rich in iron.
Lean beef from grass-fed cattle contain higher levels of conjugated linoleic acid (CLA) that cattle that are conventionally raised. CLA helps build leaner muscles and boost in the shedding of body fat.
- Skinless Chicken
Just like lean beef, chicken is a good source of high quality protein, which is essential for muscle growth, maintenance, and repair, bone health, and weight maintenance.
Eggs are also an excellent source of protein, which help build muscles. They contain nine essential amino acids, choline, vitamin D, and other important minerals. Don’t worry about the cholesterol in eggs because dietary cholesterol isn’t bound to blood cholesterol.
- Tuna and Other Types of Fish
Fish is another excellent source of protein and is also rich in omega-3 fatty acids. Eating fish not only helps you add more muscle mass and strength, but it also helps ensure proper body function and speeds up metabolism.
Fish is low in fat; you don’t have to worry about gaining more fat. Fish also helps increase fat loss in your body.
- Whole Grains
Whole grains provide high quality nutrients, promote sustained energy levels, promote fat loss, improve overall health, and also promotes muscle growth. For example, brown rice can help increase growth hormone levels, which are essential for encouraging lean muscle growth, strength gains, and fat loss.
Oatmeal is one of the best sources of carbs, due to its low glycemic value. It contains more muscles, increase satiety, decrease hunger, and also promote fat loss. It also helps in muscle preservation.
- Fruits & Vegetables
Fruits and vegetables are rich in anti-oxidants, which are important for the healthy functioning of your immune system. They also contain vital nutrients such as vitamin C&E, beta-carotene, among others and also tons of fibre, which helps promote good digestion. They are low in fat and calories and thus, help promote weight loss and muscle gain.
Knowing what to eat to gain muscles can help you achieve muscle mass and strength gain within a short time.