There is a common misconception in fitness and nutrition, that to get serious muscle gain, you’re required to intake a ridiculous number of calories.
However, the experts at totalshape.com are here to bust some of the most common myths when it comes to building muscle and have highlighted the top foods you should be eating to help achieve your training goals fast.
1. Chicken Breast
Chicken breast (skip the skin) is a muscle building staple because it is a lean meat that is chock full of protein and nutrients that help get muscles growing. Especially important for active muscle builders, chicken contains plenty of niacin and vitamin B-12 which help with energy and proper muscle function. Chicken also includes iron and zinc, which all help ensure healthy body functioning.
2. Whey Protein
Perfect for building muscles with its low-calorie count and high protein content; whey protein is also full of nutrients such as glutamine and BCAAs. These nutrients aid in muscle stimulation and growth. Whey is a protein lover’s dream and manages to be filling while also being quick to digest. This results in speeding up the muscular repair and growth process to help with more effective muscle building.
3. Lean Beef
The leaner the better – aim for 90%-95% lean beef to avoid adding extra fat to your diet, and if you can, spend the extra money on grass-fed beef to ensure that your body is getting the nutrients it needs. These nutrients include plenty of protein, creatine, as well as B vitamins and minerals. Research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training.
Containing high quality protein including leucine and other essential amino acids, eggs are perfect for muscle building. Eggs as a pre-workout have long been misunderstood as artery cloggers, but the cholesterol filled yolks can be left out if you are going for a lower fat diet. Either way eggs are a powerful and versatile muscle growing food. Recipes containing egg whites also work to add healthy protein to your diet without the extra fat and cholesterol.
Lentils are loved for their many health benefits and little to no unhealthy qualities.
Lentils are not only inexpensive and easy to make, but they are also filled with protein, dietary fibers, and carbohydrates to fill you up and keep you full throughout the day. Lentils also aid in lean muscle growth. These legumes are also high in potassium, which helps muscles work without cramping or painful muscle contractions.
“Weight training can be a tough balance between gaining weight for muscle mass and keeping lean muscles while avoiding additional fats. Without the proper diet, bulk can quickly turn into flabby pounds that are difficult to shed. In addition, turning gained weight into lean muscle is difficult without the right training regimen. A balanced combination of eating right and working out the targeted muscle groups you want to focus on for muscle gain will ensure that you get the results that you want,” said TotalShape.com spokesperson.
The research was conducted by totalshape.com which is a comprehensive online resource dedicated to advice on health, fitness, and nutrition.