Unleash the Fury of these 14 Muscle Building Foods
It’s no secret that your diet goes a long way when it comes to your ability to build muscle mass. Even the best fitness plan will fail without maintaining a proper diet. In fact, an inadequate diet won’t just prevent muscle gains; it will cause your muscles to degenerate. Nutrition is the basic foundation of every bodybuilding program. Knowing what nutrients the body requires like protein and how it effectively utilizes it for your strength gains and fitness is the key. In this article, we take a look at the best 14 foods to help you get and maintain muscle mass. So, without further ado:
- Whole eggs
Eggs are affordable, readily available and rich in protein. Each egg comes loaded with about 5 to 6 grams of protein. Some people suggest that the egg white is the most important part of the egg and the yolk can be more dangerous since it contains cholesterol. Well, the truth is that the egg white is very important due to the protein it contains; however, the yolk is also important because it contains, protein, Vitamins A, D and E and good cholesterol which naturally helps in boosting your testosterone levels. It is not just the amount of protein that makes eggs special but the type of protein that is contained in eggs. Egg protein is the most readily utilizable protein available with the highest biological value of any whole food.
Fish should be a mainstay when it comes to your diet. Fish, especially salmon, is a protein powerhouse providing around 25 grams of protein per each 100 gram serving. On top of that, fish also contains mono-saturated fats and omega 3 fatty acids. These fats are very important in muscle building and development. Lastly, fish is an excellent source of Vitamin D which is essential for proper bone development.
The nutritional value of soybean is respected by most health and fitness experts and bodybuilders around the world. This is because soy is one of the best sources of protein available. In fact, soybean is the best plant source of protein on the planet. Being one of the few plants that provide complete protein, soybean packs its protein in style. A cup of well-cooked soybeans also contains over 20 grams of amino acids per serving. Apart from protein, soy also contains other essential minerals and vitamins. It is the best substitute and complement to meat.
It’d undoubted that white meat is the best when it comes to building lean muscles. Chicken is essentially the staple muscle-building food. 100 grams of chicken provides your body with 31 grams of protein compared to as little as 4 grams of fat. When you look at the amount of protein contained in just 100 grams of chicken, it is really an unmatched source of protein.
- Lean ground beef
Beef, especially from grass-fed cattle, is essential for building lean muscle mass. It is rich in protein, zinc, iron and Vitamin B. Each of these are necessary when it comes to building muscle. Beef also contains conjugated linoleic acid (CLA) which aids in shedding body fat. This means that eating beef on a regular basis can help you lose that extra body fat and while building lean muscle mass.
- Brown rice
Brown rice, or whole grain rice, is believed to be a slowly digested food. Because of this, it is a very good bodybuilding food because it provides the body with energy to last throughout the entire workout. On top of that, brown rice helps in boosting growth hormone levels, which is very important when it comes to muscle growth, strength gains and fat loss.
- Organic milk
Organic milk is also important in bodybuilding. It contains whey and casein which are important ingredients when it comes to muscle building. On top of that, organic milk also contains glutamine acid which is important creating lean muscle mass.
Not everyone eats meat. But, that doesn’t mean that you can’t build muscle. You have to find other sources for your body to get the protein it needs. This means you have to look for protein sources like soy, quinoa, and supplementation. Quinoa is a grain native to South America that is rich in protein. The protein contained in this grain is complete protein as it contains all 9 essential amino acids and is gluten free.
- Cottage cheese
Cottage cheese is a rich source of pure casein protein. Casein protein is another slow-digesting protein. This therefore means that it is ideal for muscle building and maintenance. It is highly recommended for bodybuilders who don’t, or can’t, consume protein throughout the day.
Any list of the best bodybuilding foods isn’t complete without spinach. Spinach is a rich source of protein and glutamine. Glutamine is the most important amino acid responsible for the creation of lean muscle. Spinach also helps in boosting muscle strength and endurance.
This is yet another plant-based food that is rich in protein. To be more precise, almonds contain more protein than a typical egg. This protein source also contains essential minerals like magnesium which is essential for protein synthesis and energizing metabolism.
Oysters are often overlooked as a source of protein, but they’re actually packed full of pure protein. Not only are they packed with protein, they’re also a delicious choice to keep your diet balanced and prevent it from becoming bland. Besides protein, oysters contain mineral zinc, which is an essential mineral needed for protein synthesis and muscle growth.
Nuts contain mono-saturated fats, proteins, Vitamin E, potassium, fiber, magnesium and zinc. If you are looking for muscle building foods then look no further than nuts for a healthy, protein packed snack. Peanuts, cashew nuts, walnuts, groundnuts and almonds are all essential in bodybuilding.
Often overlooked, turkey is similar to chicken breast and offers many of the same benefits. When compared to lean beef, white turkey contains 0 grams of saturated fat while the leanest beef contains approximately 4.5 grams saturated fat. Turkey is rich in protein and the essential minerals that the body needs. Combine turkey with quinoa and spinach and you will have a protein packed power-meal.
If you’re finding it hard to get the nutrients you require through your normal diet, adding a whey protein supplement to your regime is ideal. These days, it’s nearly impossible to deliver the nutrients your body needs through whole foods alone.
Bonus Tip: Never Dread Meal Prep Again!
One of the serious problems that we all eventually face is meal prepping and constantly consuming bland meals. A few years ago, I stumbled across a site called Mark’s Daily Apple. Since then, Mark has become my go-to source for all things nutrition. To spice up your meal prepping, head over the Mark’s site and check out some of his awesome muscle building recipes like one of my personal favorites, this slow roasted chicken recipe, that’ll give you enough high-protein chicken to last a week.