The Best Foods To Build Muscle Mass
The aim of the article is to provide you with some material on The Best Foods To Build Muscle Mass. Regardless of your health and fitness goals, increasing muscle mass should be a common goal for everyone who is looking to decrease overall body fat. Increasing lean muscle improves resting metabolism, as muscle uses more calories than fat does.
For those looking to significantly improve muscle mass, we recommend that you include a weight-lifting program, ideally designed by a trainer, to target areas of growth. Looking to lean out and build muscle? Add in cardio as well to torch calories and fat (try high intensity interval training), but make sure you include strength-training exercises to maintain and build on existing muscles.
Not only is an exercise program important to your muscle-gaining goals, but proper nutrition also plays an integral part. Including foods high in protein are key, and a given; but certain other foods that made this list may surprise you.
1. Eggs are considered the perfect protein source for people looking to increase lean mass and decrease fat. Calorie for calorie, your body can better absorb and utilize the protein in eggs than from any other source, which means more of it is able to be used to build muscle.
We’re not just talking about the egg whites, even though that’s where you will find the most protein. The yolk, however, contains vitamin B12, necessary for breaking down fat and muscle function, along with fat, which assists in the absorption of the various fat-soluble vitamins found in the wondrous egg.
Best of all? Eggs are a very inexpensive food source, making it the all around star in a muscle builder’s diet.
2. Beef, unsurprisingly, shows up on this list. An excellent source of protein, beef also provides vitamin B12 to aid in muscle development.
A major source of iron, zinc, and creatine, lean cuts of beef or low-fat ground beef are considered an extremely important to building muscle. If you’re looking for an extra boost beyond food sources, or just trying to avoid red meat, creatine supplements have shown success in increasing lean muscle mass.
3. Almonds are known for being an excellent source of vitamin E, an antioxidant that helps prevent free-radical damage, in the form that’s best absorbed by your body. Protection against damage decreases muscle breakdown post-workout.
In order to build muscle, you need to store more protein than your body breaks down. Almonds are also an excellent source of magnesium, a mineral that is needed for protein production and for energy regulation.
4. Packed with protein and important omega-3 fatty acids, salmon is one of the many types of fish that should be on a muscle builder’s diet. Omega-3s, like vitamin E, battles free-radical damage, which helps protect existing muscles and can decrease post-workout recovery time.
Additionally, salmon is an excellent source of vitamin D. Omega-3 protects all muscles, including the heart, so be sure to incorporate it through food sources or via fish oil supplements.
5. Surprise, water is considered an important nutrient when it comes to building muscle. As muscle consists of about 80 percent water, dehydration can severely affect lean mass growing efforts.
Your body is unable to efficiently build muscle from protein if you are water deficient. Not enough water will derail your efforts even if you are working out and eating all the right protein-rich foods. Water needs vary by lean mass, age, and how much exercise you do.
6. Often considered more of a treat than a health food, chocolate milk makes it to this list of important foods to build muscle mass. A decent source of animal protein, and rich in branched chain amino acids and electrolytes, recent studies have shown that milk is a better post-workout recovery drink than most specially formulated exercise beverages.
Also the protein in milk is 80% (casein) slow-digesting and 20% fast-digesting (whey), which research has shown is superior for lean muscle gain. Don’t like chocolate? Try strawberry, vanilla, or plain—just as long as it’s low in fat.
7. More commonly considered an aphrodisiac or a luxury, oysters have been known by weightlifters and bodybuilders as an excellent source of low-fat protein. High in zinc and magnesium, both essential in protein synthesis, oysters should find their way into your diet if you are looking to increase lean body muscle.
Maximize your workouts with these top foods to build muscle mass. Ultimately, a balanced diet filled with whole foods and high in minerals and vitamins will go a long way to helping you achieve your muscle gain goals.