Are you looking to do some body-shaping or muscle growth? If you are, you might be considering taking supplements like creatine and whey protein (view some more here). However, you should also be eating more of the ten following foods. When dealing with overall muscle growth you should be focusing on heart-healthy fats and protein-rich foods, but it is not always easy to know which are the best to consume. It’s also absolutely fine to occasionally treat yourself to things like cake and chocolate, as long as you’re also eating a balanced diet. So stop beating yourself up about that tub of ice cream you ate the other day and take a look at some of these foods you could incorporate into your day to make your diet healthier…
Eggs contain high-quality proteins, healthy fats and other important nutrients like B vitamins and choline and proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain.
This should be a staple of your diet if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc, and B-vitamins. More importantly, it provides your body with high-quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. Paired with the right supplements (like ostarine in the UK), this dietary addition might help you gain muscles without adding fat to your body.
As well as a huge helping of complete protein, salmon is high in omega-3 fatty acids EPA and DHA, which optimise nutrient partitioning by reducing inflammation. Omega-3 increases insulin sensitivity which is a good thing, because insulin boosts fat storage.
Packed full of protein and great for satisfying a sweet tooth, Greek yoghurt is an awesome choice for breakfast, dessert or a mid-afternoon snack. It’s also an awesome source of calcium, which is known to improve bone health. Choose a light option or full-fat depending on your goals.
This popular source of protein is readily available at just about every grocery store near you. For the price, you can buy chicken on a regular basis without putting a dent in your wallet. The amount of protein in chicken is on the higher end compared to the other foods on this list. You’ll take in 26 grams of protein for every three ounces of skinless, baked chicken you eat.
Wheat germ is rich in zinc, iron, selenium, potassium and B vitamins, and high in protein with a good amount of branched-chain amino acids, arginine and glutamine. It’s high in fibre, making it a great source of slow-digesting carbohydrates.
Pork can get a bad rap thanks to fattier cuts like country-style ribs and bacon, but pork chops, on the other hand, are actually pretty lean. They’ve got about the same amount of protein and fat as chicken, per ounce, so it’s another good option to keep a little variety in your diet.
Black beans, kidney beans, pinto beans, and other varieties are a great lean protein source with 15 grams per cup. They also contain a lot of vitamins, minerals, and fibre.
Depending on the type you buy, cottage cheese can have as much as 25 grams of protein per serving, plus calcium making it great for use in a sandwich with seeded bread.
Fruits and Vegetables
Of course, what kind of fitness food guide would this be without dedicating a section for fruits and vegetables. Fruits and vegetables are a good source of antioxidants, which promotes a healthy immune system. They also provide vitamins E, C, and beta-carotene, which are good for your body. And lastly, you are supposed to regularly eat them because our bodies need the fibre we get from fruit and vegetables.
Do you know of any other foods that are great for building up muscle mass? If you do why not leave a comment and let us all share in your knowledge.