What happens if I tell you that you can gain more muscle mass by training less? Or that you can retain more muscle mass by training less? Or that even then wins / retains more strength by training less? The secret is in your nutrition.
Thus, Wayne Griffins alleged that, as a personal trainer, many of his clients exhibit this behavior: they work hard, but do not devote the same effort to nutrition. Therefore, all the time and effort deposited in each training are lost. Why? Because they think that nutrition is too complicated, so they try to avoid the subject. However, he understands it perfectly because he was like that at some point.
However, we have to train with intelligence. This means that we have to know how nutrition works and how we can use it to achieve our goals in the field of fitness and our strength, as well as to maintain all the strength and muscle we have managed to gain.
Below we highlight a list of the 10 best meals that will help you gain more muscle and strength.
Top 10 best foods to gain muscle
This is something basic in your diet if you want to gain muscle mass. Why? Because lean meat is loaded with all kinds of nutrients that promote muscle development. On average, a dish with 85 grams of lean meat contains only 154 calories, but it does provide ten essential nutrients, including iron, zinc and B vitamins.
The most important of all is that it provides our bodies with high quality proteins (not all proteins are the same) and a large number of amino acids that work with insulin to promote muscle development. For those whose goal is to lose weight, this can also is good news: 85 grams of lean meat gives us the same amount of protein as a cup and a half of beans, but with half the calories.
2.Chicken without skin
It is an excellent source of high quality protein, something very important for the maintenance and repair of our muscles, the health of our bones and the maintenance of our weight. In addition, it is a food that you can easily find and cook in a thousand ways.
Not everyone knows this, but cottage cheese is a relatively pure source of casein protein. For those who are not, casein protein is a type of protein that is directed slowly, which makes it perfect for muscle maintenance. This is especially useful for those people who have no other option to spend long periods of time without eating. In addition, cottage cheese is also an excellent source of vitamin B12, calcium and other important nutrients. My advice: buy the low-fat or fat-free version.
Eggs contain high quality protein, nine essential amino acids, choline, type of good fat and vitamin D. In short, it’s the best you can buy with your money. Important note: eggs are not harmful to your health, as it has been shown in numerous studies over the past few years that the fact that they are harmful or that they increase the levels of cholesterol in our blood is a myth.
5.Whey protein (whey protein)
There is a reason why protein supplements are one of the most important supplements in the world of muscle building: because they provide a fast and convenient amount of protein at a very affordable price. Bodybuilders usually consume it when they get up, as well as after their exercise routine. They even mix them with other foods. However, for those of us who are not bodybuilders, taking this type of protein right after training can be very effective in gaining muscle mass. However, do not depend exclusively on this, but combine it with other foods rich in nutrients.
6.Tuna and other fish
High in protein, low in fat and rich in fatty acids such as omega-3. The key to these foods is found especially in the omega-3. These are essential fatty acids, not only from the point of view of our health, but also because they help us to lose fat and ensure the correct functioning of bodily processes such as metabolism.
Oats is an ideal source of carbohydrates, both because of its low glycemic index value and because it is minimally processed. The benefits of following a diet with a low glycemic index are the following:
- Better profile of micronutrients and more fiber.
- It increases our satiety.
- It reduces our feeling of hunger, which limits the amount of energy / calories we eat.
- Loss of fat.
Whole grains are digested more efficiently and provide more nutrients than refined grains, thus promoting the maintenance of energy levels and our overall health. For example, brown rice can help improve our hormone building levels, which are critical for lean muscle growth, for weight loss and for gaining strength.
9.Fruits and vegetables
First, fruits and vegetables are a rich source of antioxidants, which are essential for the proper functioning of our immune system. Second, they provide a lot of other nutrients, such as vitamin C, vitamin E and beta-carotenes. In addition, our body needs the fiber that these foods provide, since it helps the expulsion of all the substances that our body does not need.
I know that some of you get a chill with the mere idea of consuming fats, but certain fats are essential for the development of our muscles. In fact, fats play an important role in the production of hormones (both testosterone and growth hormones), which are responsible for muscle growth and our strength. In addition, fats are also necessary for many maintenance functions of our body.
Good fats are polyunsaturated and monounsaturated fats; you can find them in foods such as salmon and other fish, nuts, leafy vegetables, in certain oils, avocados and seeds. All of them are rich in omega-3 and omega-6 fatty acids.
Related Wiki Link: https://www.wikihow.com/Eat-to-Gain-Muscle