Food is the fuel that builds your muscles, so if you want the biggest muscles, you have to choose the best foods for rapid mass gain.
Foods that Help Your Muscles Grow
Getting big isn’t all about working out at the gym. Nutrition is just as important as exercise. After all, it’s the food you eat that will build the bigger muscles you want. So you should spend as much time and energy focusing on your food choices as you do on your exercise selection.
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When you get your diet right, you really amplify the results of your efforts in the gym. You can promote muscle growth and accelerate your progress considerably. Not only that, you will also feel better and have more motivation. And that in itself will help you get more done in every gym session.
Nutrition is all about making the right basic food choices, and then eating those foods in the right quantities. That all sounds simple enough, but you would be surprised at how many people neglect nutrition, or downgrade it in importance. Very often they avoid the subject because they think it is complicated. However, nutrition does not need to be complex. Stick to the basics and you will do just fine.
Here are ten awesome foods you should focus on if you want to grow your muscles faster:
#1: Lean Beef
If you are trying to build muscle, then basing your nutrition on eating muscle makes sense, right? Meat is an important part of a bodybuilder’s diet, and lean beef is the perfect choice as a main ingredient in your diet.
As well as being full of all kinds of important muscle-building compounds – such as zinc, iron and B-vitamins, lean beef also provides your body with excellent protein. You also get a high level of amino acid that works with insulin to help your muscles grow faster. Finally, you get lots of protein but without too much fat – so it is great for building muscle without piling on the flab.
Eggs are a great all-round food type that provide you with lots of nutrition. You get top-quality protein and nine essential amino acids. But that’s not all. Eggs are also packed with choline, vitamin D and have just the right amount of fat.
Some people worry that eggs can be harmful for your health. However, numerous studies have shown that if eaten in sensible quantities, eggs are very good for you overall. Don’t be afraid to enjoy an egg or two in your diet.
#3: Whey Protein
It’s no accident that whey protein supplements are so wildly popular with bodybuilders. They provide you with a fast and efficient source of protein whenever you need it. Whey protein is high quality and easily digested, making it a priority for anyone who wants to build muscle fast.
One of the biggest benefits of whey protein is its convenience. You can easily knock up a protein shake to take before, during or after workouts – and many bodybuilders start their day with a tasty protein shake.
If you want a cheap but nutritious basic food source, then oatmeal is your friend. As well as being a great source of carbohydrates, oatmeal is minimally processed – so you get good nutrition without unwanted extras.
Oatmeal makes a fantastic food for breakfast, starting off your day with a good mix of nutrients to set you on your way. It is also convenient enough to make a quick meal any time you want. With has a low glycemic index, oatmeal has a good micronutrient profile, lots of fiber and provides a good source of carbs.
#5: Skinless Chicken
Chicken is another great direct source of high-quality protein. This is a very flexible food which can be served up in so many different ways. It will help with muscle maintenance and repair, bone health and weight maintenance.
The biggest benefit of chicken is its flexibility. Nobody wants to get stuck eating the same boring old foods every day – you need variety and interest in your diet. Chicken can be cooked up in many different ways to form lots of interesting meals.
#6: Cottage Cheese
The great thing about cottage cheese is that it is a wonderful source of pure casein protein. Because casein is a slow-digesting protein, it plays an important role in metabolism. Casein is released slowly into your system, so that you can get the benefit of its nutrition over many hours.
For this reason, many bodybuilders like to snack on cottage cheese before going to bed in the evening. That way, the slow release of casein keeps the body fuelled throughout the night. This prevents the body from burning muscle to fuel your body. Cottage cheese is also full of essential nutrients such as vitamin B12 and calcium.
Fish is a great food that tends to get overlooked when considering nutrition. However, fish such as tuna is high in protein yet low in fat – the perfect combination for building the body of your dreams.
Another huge benefit is the fact that fish is full of omega-3 fatty acids. These are essential as an aid to fat loss, as well as keeping your body functioning healthily overall. They help to accelerate your metabolism, leading to greater muscle growth.
#8: Whole Grains
There’s no doubt about it. Whole grains are so much better for you than refined grains. The refining process takes all the goodness out of the product and leaves you with the junk. So get back to eating whole grains…they will really boost your efforts in the gym.
Whole grains are more easily digested, and they are packed with so many more vital nutrients. Any whole grain food is a good source of nutrition. However, brown rice is a particularly good option. It can promote muscle growth and strength gains by boosting your growth hormone levels.
#9: Fruit and Vegetables
Whether you are trying to build muscle or not, fresh fruit and vegetables should be an everyday part of your diet. They are a fantastic source of antioxidants, which keep your immune system functioning correctly.
But that’s not all. Fruit and vegetables also provide nutrients such as vitamin C, vitamin E and beta-carotene. All of these help to keep your body functioning correctly, so that you can achieve optimal muscle growth.
#10: Healthy Fats
Fats are not necessarily a bad thing. On the contrary, we need good fats in order to achieve muscle growth. They have a critical role to play in the production of testosterone and growth hormones, both of which are clearly essential to muscle growth.
Fats also help with many other important processes. You need to consume polyunsaturated and monounsaturated fats, which can be found in fish, nuts, leafy veggies, avocados and seeds. However, you should avoid the trans fats which are often found in processed foods.
Eat Your Way to Bigger Muscles
If you are serious about achieving real muscle growth, then you need to think hard about nutrition. Before you even set foot in the gym, you need to work out your nutrition plan. Then once you have the fuel in place, you are ready to start lifting weights and piling on pounds of additional muscle.
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