There is a sizeable number of the world’s population that feels a need to gain some muscle weight, but some do not want to do so much training so as to get the desired outcome. Gaining and retaining strength with much less training can be done with the proper nutrition. Many people train very hard but then miss the whole point because they do not consider exactly what they eat. This means that the effort and the time that is spent training are totally wasted. This is because most people think that nutrition is a very complicated thing and thereby stay away from the topic altogether.
It is important for anyone who wants to gain and retain muscle to train smart. The main thing here is to know exactly how nutrition really works and how you can use it to make your strength and fitness gains much better. This can work for just anyone for general fitness and muscle gain.
There are some foods that are known to really work for different people including body builders. This is a compilation of the top 10 foods that can work magic in muscle gain.
- Lean beef
Lean beef is supposed to be a staple within your diet if you are to gain some muscle mass. This is due to the fact that it is well loaded with so many kinds of things that are well conducive to muscle growth. A 3 ounce lean beef serving has 154 calories but it is able to provide 10 essential nutrients and they include B-vitamins, zinc and iron. Lean meat is also able to provide the body with very high quality proteins. It is important to note that all proteins aren’t considered to be equal. The amino acids contained in lean beef are also quite high and this works hand in hand with insulin so as to encourage the growth of muscles. This is an amazing choice for people who need to lose some weight.
- Skinless chicken
Just like beef, skinless chicken is an amazing protein source and it is very important for the maintenance of muscles. It is also ideal for weight maintenance, bone health and repair. There are lots of ways in which you can prepare and cook chicken. It is very easy to find a nice chicken that you can cut to single servings, season and then cook.
- Cottage Cheese
Cottage cheese has casein protein that is relatively pure. Casein protein is a very slow digesting kind of protein and this makes it just perfect for the maintenance of the muscles. This is an amazing choice for people who need to go for longer periods without having to eat. It is also an amazing vitamin B12 source. It is also a source of calcium, plus other very important nutrients. The low fat cottage cheese is the best.
Eggs have a high quality protein. It also has nine very essential amino acids; the right fat, choline and some vitamin D. To sum this up, eggs are very affordable. Eggs aren’t harmful to health as many people presume.
- Whey protein
Whey protein supplements are very popular in body building and this is for good reasons. They provide a very convenient and fast protein source at a price that is totally affordable. Whey proteins are very popular with body builders and most of them use them in the morning and after workouts mixed with various meals. For those who aren’t body builders, using it after the workouts can prove to be helpful with mass gain.
- Tuna and other kinds of fish
They are high in protein, rich in omega 3 and low in fat. Omega 3 is very essential as it improves the loss of fat and proper body functioning.
This is an amazing carb source and it has a low glycemic index. It has more fiber. It decreases hunger and lowers energy intake encouraging fat loss.
- Whole grain
Whole grain is able to digest in a more efficient manner and provides better nutrition than the refined grains. This promotes energy levels and overall health. Brown rice can be great for boosting growth hormone levels.
- Vegetables and fruits
Vegetables and fruits are an amazing antioxidant source and they are very essential for proper functioning of the immune system. They have lots of nutrients like beta carotene, vitamin E and vitamin C.
- Healthy fats
Most people shudder every time fat is mentioned and especially when it has to do with consumption of the fats. However, there are some good muscles that are very essential for the growth of muscles and in gaining strength. They also help in the production of growth and testosterone hormones. Fats are important for maintenance functions. The best fats are the monounsaturated and polyunsaturated ones.
After you know what is ideal to eat, you need a training plan so as to have amazing results.