It is very essential to push your body to stimulate muscle growth, through exercises or training. However, you also need to eat the right food, for proper nutrition and energy to thrive through the muscle building process.
There are two essentials for gaining muscle mass:-
- Proper Nutrition
- Enhanced Physical activity through workouts or exercises
Its important to consume right foods that help you to build muscle mass. This includes protein-rich foods, combined with essential carbohydrates and fats to fuel you during the workouts.
Here are the best foods to gain muscle mass
Eggs are the perfect protein source;it also contains healthy fats and other essential nutrients such as Vitamin B and choline.
Proteins found in eggs do help in increasing strength and muscle building, but there are other substances in it that contribute equally.
2. Chicken Breasts
Chicken is another effective food for muscle building. Being a good source of protein, it should be added to the diet.
It is a viable source of protein, as chicken contains the highest amount of it. For an instance, every 3 ounce serving of chicken breast has 26gms of high-quality protein approximately.
Additionally, it also has other nutrients such as Vitamin B (Niacin) and B6, which are essential for muscle building. Vitamins, thus consumed enhance the body functions effectively and assist in the muscle building process.
Studies also show that consuming high-protein diet also helps to burn more fats and prevent muscle loss during workouts or training.
3. Lean beef
Keeping muscle building in mind, beef is the best food that one must add to its diet.
Beef is essential for muscle building, specifically because of its high-protein content. Other essentials include amino acids, Vitamin-B and creatine, which plays an important role in increasing muscle mass.
Additionally, beef also contains saturated fats that help to maintain healthy testosterone levels. It is an androgenic hormone that is very important for building muscle mass.
Salmon is not only good to maintain overall health, but also becomes the best food choice for muscle building.
It is rich in high-quality protein and also contains long chain of omega-3 fats such as DHA and EPA. The basic function of the omega 3 fatty acids is to ensure a healthy heart. Additionally, it also helps in the muscle synthesis or breakdown process by increasing the anabolic ability of the amino acids.
Eating foods like salmon shall help you to increase the omega-3 fatty acid content in your body. It helps to maintain lean muscle mass and enhances the muscle building processes during workouts or training.
Milk is a dairy product, which is a combination of protein, carbohydrates and fats.
Likewise, it too contains both fast and slow digesting proteins i.e. whey and casein respectively. Additionally, it also contains amino acid (glutamine) and omega-3 fatty acids.
These factors do contribute to muscle growth. Moreover, individuals that drink milk before and after heavy weight workouts are found to increase their muscle mass effectively.
6. Brown rice
Although the protein content of one cup cooked brown rice is only 5gms, the carbohydrate that you get from it, is what makes it beneficial.
Brown rice consists of good carbs. These are slow digesting whole grains, which keep you energized for a longer period. Hence, it provides you with the essential fuel during workout.
Having enough energy allows you to exercise better and create enhanced stimulation for muscle growth. Studies also suggest that rice protein works similar to whey protein in terms of muscle gain in a resistance training exercise.