When it comes to muscle building, you will be literally spoilt for choice when you examine the foods you can use to improve your chances of success. This is in sharp contrast to weight loss diets, which usually require you to make substantial sacrifices in your food choices.
The best foods for muscle building, on the other hand, do not require you to sacrifice on tastes or portions as much. In fact, you may find yourself having to increase intake of some of your favorite foods once you start on a diet that helps you build more muscle.
This review looks at some of the best foods for those of you trying to pack on more muscle mass.
What the Best Muscle Building Foods Should Provide
There are very specific reasons why a certain food is regarded as a highly appropriate food for muscle building. Firstly, you will need plenty of protein to make sure you pack on muscle consistently until you get where you want.
Protein provides the building blocks for the muscle mass. In general, the proteins come from animals, although some come from plants. Amino acids will also have to be consumed in large amounts to help in the breakdown of the protein consumed.
Carbohydrates will also have to be a critical part of the diet. Eating enough protein and then consuming fewer carbohydrates than necessary could sabotage your muscle building efforts. In fact, lack of enough carbohydrates can result in depletion of your muscles as the body breaks down the protein in the body to generate energy.
This is the last thing you want when you are trying to build more muscle. Therefore, you will definitely need carbohydrates to build muscle.
You will also have to ensure that the foods you consume provide fiber, vitamins, and minerals, which are generally available from green vegetables or natural supplements. A well-rounded diet is critical to safe and effective muscle building.
Great Foods for Muscle Gain
Fish is a source of high quality protein, which is necessary for muscle building. Other than the high amounts of protein found in fish, this food source is also a source of several other nutrients that will also prove very important in your muscle building campaign.
For instance, a fish like salmon offers several other nutritional benefits in addition to high protein content. This includes “good fats”, some of which improve the health of your heart. Salmon is also a good source of vitamin D. Salmon provides a staggering 25% protein content. Tuna also falls in this category.
Chicken is an absolute favorite source of animal-based protein because it also contains very low fat content. A hundred grams of white chicken meat contains 31% protein and only 4% fat. This is also one muscle building food you will really enjoy eating.
Eggs are a great source of protein that is very easily absorbed by the body. When you are trying to build muscle, you will definitely benefit from a protein that is easily absorbed and egg whites top this list. Not even beef can match this efficiency, though it comes close.
The yolk is also equally important, as it is packed with protein, vitamins A, D, and E.
Soybean stands out for its amazing protein provision capabilities. The significance of this protein source is also increased by the fact that this is a plant protein, which matches the protein quality of animal protein. Many plants do not provide complete protein that someone trying to build muscle should eat, but soy does.
More importantly, this plant protein contains high protein content, a lot of amino acids, vitamins, and minerals, all of which make it a healthy meat alternative for muscle builders.
Red meat provides great protein. A hundred grams of red beef will provide about 27% protein, although it also contains 11% fat. Already, the white chicken meat is looking like a no-contest choice for a healthy protein source in comparison.
But you should not let the stigma associated with red meat mislead you, beef also provides several vitamins, for instance B12, and also contains several minerals such as Zinc and Iron, all of which are necessary for muscle growth. For instance, zinc plays an important role in testosterone synthesis, a hormone that naturally stimulates development of muscle mass.
Oats are able to reduce cholesterol and provide you with the carbs you need to build the additional muscle mass. Consequently, eating oatmeal will give you an energy boost before your work out. Additionally, the fiber present in this food will enable you to maintain a healthy digestive system, which will obviously be very important, as it will increase the effectiveness of the foods you consume.
Spinach is a very healthy vegetable, one that should frequently feature in your muscle building diet. Spinach prevents loss of muscle mass as well as the loss of bone mass, the importance of these functions to someone trying to pack on more muscle require little explanation. Spinach also contains elements that promote heart health and prevent cancer.
Yogurt is rich in bacteria, which improves gastrointestinal health. A healthy digestive system is very important to your muscle building process, as it will ensure that all the foods you consume offer you the maximum benefit through their optimal uptake by the body.
Sweet potatoes constitute one of the best foods for muscle building. They are rich in carbohydrates as well as other nutrients. For instance, sweet potatoes also contain Vitamins A and B, as well as high fiber content that will keep your gut healthy and keep you feeling satiated during the day, even after heavy workouts.
Apples contain very strong antioxidants and fat burning capabilities. Additionally, apples improve satiety. Apples are also very good in providing carbohydrates and the apple skin is also rich in phytonutrients, which are very important to a body that is undergoing rapid physical changes.
There is a broad choice of effective, yet tasty foods for anyone seeking to pack on more muscle. And the great news is that these foods all provide nutritional benefit beyond just the promise of muscle gain.
But what is the best way to put it all together, what quantities of each should you be eating and how many meals a day should you consume for maximum weight gain and optimal health? These are all questions that are answered by The Renegade Diet by Jason Ferruggia an easy to use muscle gain and fat loss diet plan. If you are serious about your muscle building efforts don’t leave your diet to guess-work when you can follow the advice of a true professional who has inspired the transformations of many individuals over the past decade.