Despite crushing it on the workouts, you are unable to notice some serious muscle gain. Right? To be honest, in most of the cases about complains not being able to build muscles, the thing that is holding most of the individuals is food. And believe me, 90% of them aren’t eating what they should be.
If you are still living in the dilemma that squats and bench presses will get you the lean mass…You probably need to focus on something that you still aren’t, and that’s nutrition.
And, of course, to get some serious gains, you must be ready to eat it.
7 Muscle Building Foods
So, without further ado, here are 7 foods that you must add to your routine to build strong muscles.
1. Whey Protein
I know it’s way too elementary of an item to be on the list, but are you really consuming it? Most of the individuals spend most of their time searching for whey protein products or asking bodybuilders with silly questions. That way, you won’t get anywhere.
It is considered as the quickly and efficiently absorbed protein source in the body as compared to other sources such as casein. The best way to consume it is buying whey protein powder supplement. It not only helps in gaining muscles but also aids fat loss. During your intense workouts, your muscle tissues get torn and whey protein repairs them and maintains their growth.
2. Brown Rice
It’s a rich source of whole grain and is a slow-digesting food that fuels the energy to your body throughout the day and during and after your workouts. It has been found through research that brown rice also boosts the growth hormone levels that results in a lean muscle growth, strength and fat loss.
3. Skinless Chicken
Another popular food that you should be eating. It is a rich source of low-fat lean protein and is the perfect item for fat loss. Just by consuming 100g of chicken, you’ll get 20g of protein that will help in the growth and maintenance of muscles.
The best part of chicken as recommended by bodybuilders is the breast. It is much high in protein as compared to other parts and also prevents bone loss and boosts your heart health. Chicken is known to contain high levels of selenium and phosphorus that also supports liver, kidneys, immune system, nervous system, and teeth.
It’s a low fructose fruit and is a fast-digesting carb. Cantaloupe can fulfill your daily carb intake, especially if you eat it in the morning and after your workouts. It’s a rich source of potassium, B vitamins, vitamin K, fiber, and magnesium. While you can also drink its juice but it’s better to eat it.
5. Lean Beef
Most of the people love to eat those big cuts of red meat, however; scientific studies tell that consuming large amounts of red meat daily results in the risks of certain types of cancer.
Now that doesn’t mean to stop eating red meat, instead, you should prefer lean beef and other lean sources of red meat that are beneficial for your health and growth of muscles. Not only does it provide a rich source of protein but also heme iron. Best time to consume it is after your workouts.
A potentially underrated food! There are several different types of fish and each has its benefits, especially the lean fish like the cod and haddock gives a rich source of muscle gaining protein and zero fats.
While some others like salmon and sardines, which are fatty oil fish contain protein, omega 3 and essential fatty acids HA and EPA.
And last but not the least are eggs. Even though we don’t know whether egg came first or the chicken but surely they both are great sources of protein. Egg yolks are often underrated due to the high cholesterol level but this is actually the good cholesterol known as HDL and doesn’t affect your blood cholesterol levels.
Eggs contain vitamins, minerals, folate, B5, B12, B2, E, D, K vitamins, selenium, and phosphorus. You should consider eating at least 3 eggs a day for maximum muscle growth.