Whether it is building muscles or losing fat, the process isn’t easy. It takes a lot of hard work and effort to get the kind of muscles that models and sportspeople flaunt. For muscle building, exercise and workout are not enough. You also need a variety of fruits, carbs, proteins and veggies to build and maintain those muscles.
A lot of people struggle when it comes to choosing the right foods for muscle building. Sometimes, they just don’t have the time to get to the grocery store and prepare an effective meal plan and sometimes, they just lack information.
The secret to building and maintaining muscles lies in nutrition. So here are the perfect muscle building foods that you can eat for leaner and stronger muscles.
Lean Beef
If you are looking to gain muscle mass, then one of the most important foods that you must include in your meal plan is lean beef. Lean beef contains high amounts of protein, zinc, iron and B-vitamins that are essential for muscle growth. Lean beef also contains amino acids that when combined with insulin in the body promote growth of muscles. Lean beef is also a great food option for anyone who wants to lose weight. It contains high amounts of protein, but less calories.
Quinoa
Not everyone who is looking to gain muscle mass eat meat. But there are some good food options for vegetarians as well that can help them build the kind of muscles they desire. One such example of a protein-packed vegetarian food is quinoa. Quinoa is a type of grain that grows mainly in South America. The protein contained in quinoa is complete because it has all the essential amino acids in it. Another good thing about quinoa is that it is free from gluten which makes it easier on the digestive system. Quinoa contains high levels of iron, magnesium and fiber as well.
Cottage Cheese
Most vegetarian muscle builders include cottage cheese in their meal plan. It may be surprising to some people, but cottage cheese is one of the best muscle building foods out there. However, when you choose cottage cheese, it is crucial to make sure that it is low fat. Cottage cheese is also low on calories.
Oysters
Magnesium and zinc are essential minerals for protein synthesis and oysters contain high amounts of zinc.
It is one of the best foods for muscle growth and this is the reason it is a secret specialty of most body builders and weight lifters.
Skinless Chicken
Chicken is a good source of protein which is important for the development of lean muscles, maintenance of muscles, bone health, weight maintenance and muscle repair. But there is a huge difference between consuming skinned chicken and skinless chicken. To get the maximum benefits, you should eat skinless chicken as this will prevent you from packing on extra calories and fat.
Eggs
Eggs also contain complete protein meaning that it has all the nine amino acids. Additionally, eggs contain the right kind of fatty acids, Vitamin D and choline.
According to a number of studies, eggs don’t do any kind of hard to the body since they contain healthy compounds and minerals.
Fish and Tuna
Fish is at the top of the game when it comes to building lean muscles and getting rid of fat. Some varieties of fish such as tuna and salmon are known as protein powerhouse which means that they yield more protein per 100 grams of serving than most other protein sources.
Fish also contains a variety of healthy nutrients that are good for the heart. It contains good amounts of Vitamin D and omega 3 fatty acids.
Oatmeal
Oatmeal makes for a low glycemic index diet because it is minimally processed and contains good amounts of carbohydrates.
The benefits of including oatmeal in the muscle building meal plan is that it increases satiety, aids in fat loss, provides more fiber for better digestion, decreases hunger and has a better micronutrient profile. Carbs are essential for preserving muscles and low-GI foods such as oatmeal not just provides a good level of carbs, but also enhances fat loss.
Whole Grains
The benefit of including whole grains in your muscle building plan is that it provides more energy and helps you improve your performance and duration of the workout. By consuming whole grains, you will get more energy to keep you going. Growth hormones are also boosted which can further encourage muscle growth and fat loss.
