here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.

ADS

Monday, May 15, 2017

Top 6 Foods and Benefits Muscle Building

If you’ve made the commitment to start working on adding more size and muscle mass to your body, one of the must-do things on your agenda is to get a good muscle building diet in place. You can train as hard as you like in the gym, but if you’re not eating the right muscle building foods, you won’t be making any progress.



The foods you eat on a daily basis will be responsible for helping you recover from your workout sessions, as well as provide the body with the raw materials it needs to build slabs of rock-hard muscle mass on your body.

Let’s have a look at some of the best muscle building foods that you should consider so you can do a quick check-up on your diet and make sure they’re included in your muscle building diet plan.

Foods in a healthy muscle building diet

The foods we are going to talk about will consist of a good amount of proteins, carbohydrates and omega-3 and omega-6 fats.

Food #1 – Fish


Fish is a great source of protein and omega 3 fatty acids. It also has a lot of essential vitamins and minerals that makes it essential to include in your healthy muscle building diet. All varieties of fish can be chosen, but salmon is preferred by a lot of experts.

Food #2 – Quinoa


Quinoa is a great source of natural protein with all the essential amino acids. It originates from South America and was once seen as a holy food by the Incas. It is furthermore a great source of magnesium, calcium and is low in cholesterol and saturated fats.

Food #3 –Almonds

Almonds are one of the top muscle building foods that contain healthy fats to include in your diet. Almonds make for a great snack any time and since a handful will contain around 200 calories, they make it easy to get your total daily calorie intake up higher.

Almonds work excellent topped over salads, added into a bowl of oatmeal, or combined with some dried fruit and pretzel sticks for trail mix to eat between meals.

Food #4 –Eggs

Moving on, next we come to eggs. This muscle building food is ideal to eat first thing in the morning or any time you need a quick snack because they’re cheap to purchase, easy to prepare, and will supply you with high quality protein.

Don’t be so fast to toss the yolk either – there still is a high amount of protein found in the yolk along with a host of other nutrients such as calcium, iron, phosphorus, zinc, thiamine, vitamin B6, and folate.

If you throw that away, you’re missing out. While you may not want to consume 5 or more whole eggs each day and in that case adding some egg whites is a smart move, having two to three whole eggs shouldn’t be a problem if you’re currently in a healthy state with normal cholesterol levels.

Food #5 –Beans

The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City-based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss.

Food #6–Cottage Cheese

The last great source of protein that you’ll want to make sure you’re taking in regularly and that belongs on our list of the top muscle building foods is cottage cheese.

Cottage cheese is an excellent source of calcium in the diet and will also provide a form of protein known as casein protein, which digests more slowly in the body than regular protein does.

This makes it ideal for right before you turn in for the evening as it ensures your muscles get a steady stream of amino acids through the night.

Putting These Muscle Building Foods To Good Use

So now that you see what some of the best muscle building foods are, it’s time for you to get them into your diet. Make sure to take into account how many calories each contains so you can easily achieve the right calorie intake to promote lean mass gains without unnecessary fat gains.
Most people will do best eating at least one gram of protein per pound of body weight each day and then a fairly even balance of carbohydrates and healthy fats to round out their calorie intake. Although skinny guys who want to bulk up should aim to get at least 40% of their daily calories from carbohydrates. This will help you gain weight faster.

Of these calories, you should aim to eat a lean source of protein with each meal you consume choosing from some of the top sources on this list of muscle building foods and then pair that with some slower digesting carbohydrates and healthy fats.


Share:

0 comments:

Post a Comment

Sample Text


Copyright © www.bodybuilding110.com | Powered by Blogger Design by ronangelo | Blogger Theme by NewBloggerThemes.com