Everyone wants to shape their body in the best possible way. Maybe this is the reason why for the past couple of years gym training has become so popular around the globe. Every second person is having regular workouts. This, however, doesn’t mean that all the training folks know exactly what they should do to gain fast and stable results. For example, many people believe that the more you train the more your body muscles are going to grow. Well, this is not exactly true. In fact, you could retain or even increase your overall muscle mass by doing less training.
The secret lies in your nutrition. The problem is that many people train really hard and as often as possible, but they don’t pay the needed attention to their nutrition intake. So the time and effort they spend on training is wasted. Sometimes, this tendency is related to the fact that almost everyone thinks that if they eat regularly, they will become obese and this is not true, at all. Therefore, ignoring nutrition isn’t an option. On the contrary, by knowing how nutrition works you can significantly increase your muscles and strength. This works for anyone and everyone, for general fitness maintenance or muscle mass gain.
As a result, we decided to make a selection which consists of some useful and absolutely necessary foods you need to gain more muscle mass and strength. Also, you should remember that there is nothing more helpful and good for your body than food variety, especially if you train in the gym or somewhere else.
1. Lean Beef
This is actually the basic food you should include in your daily meal to retain and gain more overall muscle mass. This is because lean beef contains much zinc, iron and B-vitamins. All these ingredients are vital for your organism.
Not to mention the fact that this type of meat provides you with the highest quality of protein as well as with great amount of amino acid. It catalyzes the muscle growth. Finally, this food is also perfectly suitable for people who are trying to burn fats and lose some body mass from specific parts of their bodies.
2. Skinless Chicken
Here, the situation is the like with the beef meat. Chicken is an amazing source of protein for your muscles as it provides them with maintenance and repair. Also, by eating regularly skinless chicken meat you will make sure that your body mass will be saved.
Another great advantage of this food is that there are so many recipes you can use to cook it that you will hardly get tired of it. So, don’t wait anymore, but go to the store and find chicken cut into single serving sizes that can be cooked in no time.
3. Cottage Cheese
You may be surprised to hear that, but cottage cheese is a pure casein protein source. Casein is a slow-digesting protein. In other words, by regularly intaking food sources with it will perfectly take care of your muscles maintenance. This is particularly helpful to people who are forced to spend long hours without eating.
Cottage cheese is also rich in vitamins, calcium etc.
Well, this is more popular as a healthy food. The truth is eggs actually contain high-quality protein as well as some other amazing substances such as choline, amino acids, vitamin D and the right kind of fat.
Furthermore, they are quite affordable and absolutely not harmful to your health. Based on all this information, we would say that you should include them in your diet on daily basis.
5. Fruits and Vegetables
Well, fruits and vegetables are inevitable part of every healthy food list so you shouldn’t be surprised to see them present here, too. As you also may know, they are rich in antioxidants, which are essential for the healthy functioning of your immune system.
Of course, they feed organism with dozens of healthy vitamins (C, E, B). To conclude, this type of food is very important for the organism as it requires the fibers it is rich in.
6. Healthy Fats
Many of you probably freeze from the thought of consuming fat, but you should know that there are good fats which are very important for the muscle growth. They also help the hormone production which is the basic of your strength and good appearance. To get to the point, you can find good fats in foods like fish, leafy veggies, nuts, seeds etc. They are also all rich in omega-3 and omega-6 fatty acids.
We hope that this short list can help you improve your feeding habits in the way you need in order to gain more muscle mass. Of course, there are also many other foods and supplements you can rely on but we decided to provide you only with the basic examples of what should be included into your meals. And once again, don’t forget to eat regularly every single day otherwise you time spent in the gym will be wasted.
You may also want to check out this: What is the Function of the Muscular System?