If gaining muscle mass was as easy as hitting the gym for two hours and stuffing down whatever you like, we would all have bulging, well toned muscles.
If you don’t pay close attention to your nutrition, then all the time and effort you spend in the gym will go to waste.
You need to understand how nutrition works and how to maximize its effects on strength and muscle mass.
The general rule of thumb for muscle building is to take plenty of protein throughout the day and particularly after working out.
Foods rich in starch are essential for replenishing lost energy, otherwise, your body may be forced to break down muscle to provide fuel for workouts. Vitamins and minerals help with the muscle structure and connections to the brain.
Calorie intake should be minimized because the mass we are trying to gain is from muscle and not fat. With so many foods to choose from, establishing an optimized nutrition regime can be a challenging task.
This list contains 5 muscle building foods that men should eat in order to help reach the optimal nutrition goals.
5 Muscle Building Foods For Mass Gains
1. Lean Beef
Lean beef is packed with an assortment of nutrients that boost your muscle growth.
It gives your body high-quality protein which is essential for muscle maintenance and repair. It has about 22 grams of protein per 3 oz, which goes a long way towards meeting your daily protein intake threshold.
Aside from its rich protein content, lean beef provides ten nutrients including B-vitamins, iron and zinc, which will do your muscle growth a world of good.
As its name suggests, it is low in calories hence fat gain won’t be a worry.
2. Cottage Cheese
This may come as a surprise but cottage cheese is an excellent food for muscle builders. This is because it contains casein protein in great quantity.
If you are not familiar with gym jargon, casein is a slow digesting protein, a quality that makes it excellent for post-workout.
This is useful for bodybuilders who don’t have the opportunity to eat frequent meals. Cottage cheese is also a great source of calcium and vitamin B12 among other nutrients.
It is helpful to select low fat varieties to avoid calorie and fat buildup.
Tuna, as with most fish is very low in fat and has high protein content, but something that is equally important is that it is rich in omega-3 fatty acids.
Three oz of tuna provide 25 grams of protein, among the highest of any foods. It is also rich in vitamins A and B-6 and minerals such as magnesium.
Tuna oil helps to reduce swelling and muscle soreness, which adds some consistency and intensity to your workout. Fish protein has been shown to increase the body’s fat-burning capability which is particularly great for abs.
The major benefit of eggs is their rich protein content. Each egg has about 6 grams of protein and 330 grams of leucine.
They have nine essential amino acids and have the right kind of fats making them a lean source of protein. Egg yolks have abundant contents of choline, a nutrient that is absolutely critical for your workout as a neurotransmitter.
Although eggs have been maligned as harmful for your health, recent research indicates the converse to be true. Each egg barely has 70 calories, eliminating the risk of causing obesity.
They provide great value for money since they are cheaper than other protein rich foods and are packed with numerous elements you need to build muscle.
5. Fruits And Vegetables
Fruits and vegetables are rich in antioxidants that are essential for the overall wellness of the body.
They provide the body with minerals and vitamins such as beta-carotene, zinc and iron. Fiber from fruits and vegetables helps in digestion and play a big role in eliminating toxins that may affect your workout and muscle repair.
Fruits such as bananas can be a great low-fat source of calories to push you through your workout.
There are many other foods that you need to take for optimum muscle growth. Whole grain foods for example provide your body with calories to fuel your workout without introducing fats and chemicals into your body.
Caffeine, according to a recent UK study increases the intensity and length of the workout and in extension its muscle growth effects.