It doesn’t matter if you’re trying to build some extra muscle or just looking for a healthier diet, adding some much needed protein into your diet will do wonders for your overall health. If you want to add more muscle mass to your body frame the right high protein foods and the correct exercises are essential. Regular workouts will help to stimulate your muscles and the foods you eat throughout the day and directly after exercise will have an impact on how your muscles grow.
Some of the Best Gain Muscle Foods to Improve Muscle Mass
The below ten superfoods when eaten with the right diet and the correct muscle building exercise plan will help to gain muscle and increase your muscle mass.
1. Chicken Breast
Looking to get lean muscle then you should be eating chicken breast. Chicken breasts are an excellent source of protein which is easily synthesized by the body to help repair muscle tissue as well as other cells during hard training.
Lean chicken breast also contains many other essential muscle building nutrients like vitamin B6, iron, niacin, zinc and selenium. Eating the chicken as plain as possible is the best choice to build muscle quickly so try roasting, backing your chicken breasts minus the skin.
2. Spinach
If you want to build strong, ripped muscles like Popeye then spinach needs to be in your diet. 2008 Studies carried out at Rutgers University discovered that the phytoecdysteroids found in spinach increased muscle growth by over 20%. Other much needed nutrients found in the spinach like calcium also help to relax your muscles during training along with the abundance of iron which is needed for muscle growth.
L-glutamine and amino acids are also present in spinach which is important for efficient muscle contractions. To reap the best benefits from spinach try adding it raw to salads, omelets, or even smoothies. If you have a hectic lifestyle and can’t get enough fresh spinach into your daily diet why not try taking spinach extract supplements?
3. Eggs
Now we couldn’t talk about the best gain muscle foods and not mention eggs, could we? Eggs are a favorite or muscle building all around the globe as they are a rich source of natural protein which is an essential building block or lean muscles.
The egg whites contain the most protein and often you’ll see body builders just eat the whites of the egg. However there are still some much needed nutrients inside of the yolk which will help with quick muscle growth. Egg yolks are a rich source of nutrients and vitamins such as riboflavin, folic acid, A, E, K and a range of B vitamins like B12.
All of the natural goodness found in a single egg is essential for speeding up your metabolism and turning fat into energy. Try adding one or two eggs each day to your meal plan to help build muscle mass as well as giving your body much needed nutrients. You can add eggs raw into smoothies if you are feeling brave or eat them cooked either, pouched, boiled, or scrambled.
4. Milk
Whey protein found in milk is another muscle building nutrient needed for efficient muscle growth. Casein is also found in milk which is another much needed protein.
Whey protein is quickly broken down by the body into amino acids and then absorbed into the bloodstream. Casein is digested slowly by the body which helps to give a smaller buy steadier amount of protein for a longer period of time. Along with those proteins milk is loaded with other minerals, vitamins as well as good carbohydrates and fats that your body needs to build muscles. To reap the muscle building benefits of milk drink a full glass after each workout.
5. Flaxseeds
Flaxseeds really are a superfood which is gaining popularity in recent times and they come packed with many much needed many nutrients that are important for building muscle and losing body fat.
Flaxseeds are a rich source of fiber as well as omega-3 fatty acids, in-fact Flaxseeds are one of the highest plant sources of omega-3. Omega-3 will help to reduce inflammation in the body which is important when building muscle and after intense workouts your muscles will heal faster. To get the most benefit from Flaxseeds grind them up and mix with salads, soups, smoothies.
6. Salmon
Good quality salmon has long been known as one of the best foods for building muscle. If lean muscle and loosing fat is what you look for, salmon should be part of your diet due to its combination of omega-3 fats DHA and EPA, B vitamins and high quality protein.
Salmon is also rich in other much needed nutrients such as selenium, calcium, magnesium, and iron that all aid lean muscle building, repair and recovery. Why not try eating grilled fresh salmon along with salad or vegetables, and just a heads up wild salmon is the best!
7. Sweet Potato
The humble potato, often overlooked as a muscle building food, sweet potatoes are packed full of much needed compounds.
They are a rich source of fiber, potassium and other essential vitamins and nutrients like iron, copper, magnesium, carotenoids, quercetin, and vitamins B6, C, E, D which are all needed for healthy body. Sweet potatoes are also loaded with fiber that can also help control appetite, burn fat, and maintain healthy digestion. To reap the benefits try eating sweet potatoes either roasted or grilled after an intense workout because the complex carbohydrates will help to that replenish your glycogen levels.
8. Quinoa
Quinoa is low in calories and high in protein which makes it an ideal food for building muscle. Actually, the protein found in quinoa contains all of the nine essential amino acids meaning it is a complete protein that will help build and repair muscles.
Along with the protein, quinoa is also high in fiber other essential nutrients such as potassium, phosphorus, magnesium, folic acid, riboflavin, calcium, vitamin E, iron, and beta-carotene. Not only that, but the ecdysteroids found in quinoa also help to reduce body fat and help to build muscle mass. Try adding quinoa to salads, soups, or with meats – it tastes great and is super easy to cook.
9. Almonds
Almonds are beneficial for your muscles and are full of much needed protein as well as vitamin E and energy-boosting manganese and copper. The antioxidants present in almonds help to fight free radicals found in the body and also help you to recover quicker from your workouts.
Regularly eating almonds can help you to burn fat, reduce cholesterol as well as lower the risk of heart disease. To reap the benefits of almonds try snacking on a handful (24 almonds) throughout the day. Heads up, soaked and dry roasted almonds are the best choices.
10. Legumes
If legumes are not already part of your muscle building meal plan they should be. Legumes are highly nutritious sources of protein as well as complex carbohydrates and fiber. As you know protein helps to build muscle mass, the fiber found in legumes is essential for proper insulin response, and the complex carbohydrates help to provide a more stable and longer-lasting supply of energy for working out.
There are many verities of legumes but some of the best to look out for are chickpeas, navy beans, lima beans, pinto beans, kidney beans, black beans, lentils and black-eyed peas. Try adding some to soups, salads, as a side with a main meal or even add a handful into a smoothies for some added protein.
Don’t Forget
When trying to build muscles it is also important not to forget to drink plenty of water throughout the day. Hydration is an important part of building muscle and don’t forget your body is made up of 70 percent water and your muscle tissue is made up of about 75 percent water. If you think your friends or family could benefit from this article why not share it with them?
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