8 Foods That Help You Build Lean Muscle
When you want to gain lean muscles, you should consider both physical activity and nutrition values. To begin with, it’s essential to challenge your body via physical activity. However, without ideal nutritional support, your progress will stall.
High-protein foods are vital for gaining muscle; however, fats and carbohydrates are also essential energy sources.
You have to exercise on a daily basis and eat more calories each day from muscle-building rich-foods if your end goal is to gain lean muscle.
Here are 8 of the best foods you should consider for gaining lean muscle.
Nuts
Nuts are a must-have for any guy struggling to put on muscle weight. Twenty-eight grams of cashew or almonds contains 150-170 high-quality calories.
Nuts are the ideal combination of protein, fiber, and fats, allowing you to get the additional calories you’re looking for without having them pad your waistline. Moreover, Nuts are highly portable, making them the perfect choice to snack on during the day if you’re looking to increase your calorie intake.
Protein Shake
A protein and carbohydrate recovery shake has to be the primary drinks of your muscle-building program. Drinking a high protein and carbohydrates shake before your workout sessions is essential for optimal muscle growth.
Research from number of universities shows that this high-power nutrition can control excess muscle breakdown, boost blood flow to your muscles, regulate the flow of creatine, quickly refills stores of muscle energy, boost protein synthesis, and enhances your body’s ability to process and utilize carbohydrates for many hours after your intense workout.
Lean Beef
Lean beef is one of the most essential thing that has everything you need for muscle growth, including zinc, iron, and B-vitamins. Thus, this has to be a must-have in your diet if you’re trying to gain muscle mass.
Moreover, it offer high amino acid level and high-quality protein (not all proteins are equal) that works with insulin to boost muscle growth.
For those trying to lose weight, this should come as excellent news – 85 grams serving of lean beef gives roughly the same amount of protein as 1.5 cups of beans but at half the calories.
Whey Protein
There is a huge reason why whey protein supplements are the most popular supplement in the fitness industry. They offer a fast and convenient source of protein at an affordable price. Bodybuilders usually use them right after their workout, when they wake up and mixed with their meals.
A scoop in our shakers right after our workouts can be highly effective for muscle mass gains for many of us. It’s crucial that you still get high-quality protein from whole foods and use whey protein to boost.
Cottage Cheese
It is said that nearly 226 grams of low-fat cottage cheese contains almost 28 grams of protein which is an ideal dose required for the crucial muscle-building that is found in amino acid leucine.
Similarly, dairy products, cottage cheese can be bought with varying fat contents. High-fat versions such as creamed cottage cheese provide more calories.
Choosing which sort of cottage cheese is best simply relies upon how many extra calories you want to add to your diet. Regardless of which type you choose, it’s an excellent muscle-building snack.
Rotisserie Chicken
Rotisserie chicken has to be your emergency muscle food. Rotisserie chickens are easily available at nearly all shops. They are ready-to-eat high-quality protein that comes in a mouth-watering package.
You can have at least one or two breasts and mix-and-match light and dark meat—as per your diet.
Quinoa
Not everyone eats meat, but that doesn’t mean that they cannot get their share of protein. Moreover, the best thing about quinoa is that it is gluten-free to be digested by everyone quickly. Wait, it doesn’t end here.
This grain is highly rich in protein, and it contains nine essential amino acids. Quinoa is additionally rich in magnesium, fiber, and iron. So you should not miss this nutrient-packed food if you’re looking to build muscle mass.
Full-Fat Cottage Cheese
Cottage cheese’s muscle-building powers come from two various components. Cottage cheese includes a high proportion of casein and slow-digesting dairy protein. When you get casein, your blood amino acid levels increase slowly and stay elevated for longer than if you have eaten whey (the other dairy protein).
Cottage cheese additionally has live cultures—also called good bacteria—that will assist you in breaking down and getting all the required nutrients that can get bigger and stronger.
Try to prioritize all these eight protein-rich foods in your diet, and you’ll see your body has everything it requires to capitalize on all your hard work. If you’re looking for supplements to build your muscle, then take a look at the supplements we offer.