Top Foods to Add to Your Diet for Building Lean Muscle
Physical activity and the nutrition that you feed your body are body crucial for gaining lean muscles. To start building your muscles, you need to challenge your body with adequate physical activity. However, if you do not back it with adequate nutritional support, the overall progress will halt.
As a general rule of thumb, you need to consume a good degree of high-protein foods for building lean muscles. Simultaneously, an adequate portion of fats and carbohydrates are also pivotal as they are the necessary energy sources. People who aspire to build lean muscle need to exercise every day and simultaneously eat more calories. It is best to acquire these calories from muscle-building foods.
Here is a list of foods that you need to eat for building lean muscles.
Over the past couple of years, eggs have been defamed as the foods responsible for artery-clogging. However, upon further research, it was found that the two are not entirely linked.
Hence, eggs have regained their spotlight and status as a health food, especially when it comes to muscle building. Yolk has cholesterol, which acts as the framework for the steroid hormones.
More so, only half a gram of leucine in every egg stimulates your muscle-building potential. Robert, an online math tutor, says that ever since he started working out, boiled eggs have been a part of his daily breakfast.
Salmon is in itself a giant serving of protein. Approximately 20 grams of protein in every 100 gram serving of salmon. More so, salmon is also rich in Omega-3 fatty acids DHA and EPA. It optimizes nutrient partitioning and lowers inflammation in the body. Omega-3 fatty acid also heightens insulin sensitivity.
Consequently, lower levels of insulin are found in your blood. It is an excellent thing as insulin is responsible for fat storage. However, if you take salmon for lunch to the office, please do not reheat it in the oven.
Beef (from grass-fed cattle)
Another great food item in your diet when you intend to build lean muscle is beef. The popularity of beef is surging amongst bodybuilders and fitness experts because of beef’s nutrient density. Beef has a fair degree of cholesterol, protein content, iron content, and B vitamins.
We saw grass-fed cattle because it has a higher CLA or the conjugated linoleic acid level as opposed to the other conventionally raised cattle. So, adding beef to your diet would mean shedding fat and building some lean muscle.
An excellent betaine or trimethylglycine source, beets accentuates the joint and liver repair. More so, it accentuates body strength and muscle power. Beets are known to aid recovery and boost the energy levels in the body.
Oranges, berries, and dates
These are whole food fruits and are an excellent source of antioxidants and phytonutrients. Berries and dates are my regular post-workout, comments Brian, an assignment help Australia service provider.
We agree with Brian here as all three of them have easy to digest carbs, which your body needs after a workout. These are lower-glycemic fruits. So, they will provide the muscle what it needs without surging your blood sugar levels.
You can take half a cup of berries, some mashed dates, and a medium orange on a sprouted whole-grain toast as a post-workout. Make sure to consume approximately 20-30 minutes following a workout.
There is no hidden truth in the fact that chicken breast is a phenomenal pick for muscle gain. They are dense in protein. Every three-ounce serving of chicken breast has in it approximately twenty-six grams of good protein.
More so, chicken breast is also a good source of Vitamin B6 and niacin, which is a must for physically active people. These vitamins ensure proper body functioning, especially during workouts and physical activity, and are mandatory for adequate muscle gain.
More so, studies even suggest that a high-protein diet with sufficient portions of chicken can stimulate fat loss.
For me, the best inclusion in my diet for building lean muscle is a protein powder, comments Connor, an expert who works with a platform that offers ‘pay someone to do my homework‘ services. Well, yes, a carb and a protein recovery shake must be a definite inclusion in your diet if you aspire to build some muscles. Drinking a protein and carb shake before your workout can give your body the boost that it needs for optimal muscle growth and adequate nutrient channelizing.
More so, protein shake consumption can also speed-up muscle repair and prevent muscle breakdown. It jacks the protein synthesis, accentuates the blood flow, betters the body’s ability to process and use carbs, streamlines creatinine transport, and refills muscle energy.
It is a slow-digesting carbohydrate, which offers long-lasting energy to keep you going through the day. Brown rice also offers the energy that you need during your workout.
Nuts and seeds
Seeds and nuts, such as pumpkin seeds, almonds, and cashews are the ideal on-the-go protein sources. They are a great snack and keep you keep for longer. They will help rebuild your muscle and work as the perfect post-workout.