What to Eat to Build Muscle Mass

Two of the most important factors that will determine the extent of your success when it comes to muscle building are very simple; your workout plan and the food you eat. While working out and having a good plan is obvious, understanding what to eat to build muscle mass is often overlooked by many. The food you eat plays a vital role in the muscle growth process. Think about your body as a powerful machine and your food as its fuel. They go hand in hand. Together, we will go over some of the best food that you can start eating today that will help improve your performance and accelerate your results.

Red Meat

Red Meat

Muscle building depends heavily on a good source of protein in your diet and one of the best sources you can get is through beef. Beef contains Omega 3 fatty acids which will help you to gain muscle and lose fat at the same time by redirecting calories that would normally be stored as fat to your muscles. Beef also contains Creatine which promotes faster muscle growth and increased strength. While beef is great for muscle building, I highly suggest that you stick to organic beef. The difference between traditional beef and organic beef is that traditional beef contains antibiotics and hormones that are used to help raise and grow the cattle. This process is not natural and can be harmful to your body. Organic beef does not contain any antibiotics or hormones. These cattle are 100% grass fed and there is no stress involved in their growth process making their muscles less tense which explains why organic beef is more tender and easier to digest.

Nuts

Nuts

If you are looking for a good healthy snack, then you should seriously consider nuts. Nuts carry a multitude of vitamins and minerals which are essential for muscle growth. Nuts also provide us with the calories we need to help raise our energy level for a better workout. The good thing about the calories in nuts is that they fall under the “low volume – high calorie” category. This means that you won’t need a bunch of them to gather your desired caloric intake and you can build muscle without worrying about gaining fat. Nuts are also known for reducing cholesterol and lowering the risk of a heart attack among many other health benefits. I suggest buying mixed nuts so that you won’t have to buy them individually. It’s more cost effective and less time consuming that way. I personally like to carry around a small Ziploc bag of mixed nuts to snack on throughout the day.

Instant Oats

Instant Oats

When people think oats, they are usually only thinking about one kind and that is oatmeal.  Oats actually belong to a family of grain which includes rye and wheat. This family of grain is called Groats and oats is the most popular of them. It gets even more interesting than this. Did you know that there are three different varieties of oats? They are the steel-cut oats, rolled oats and instant oats. The main difference is the texture and the length of time they require to cook. It’s good to understand this since many people mistakenly mix them up thinking they’re all the same then wonder why their recipes are not working. In terms of building muscle, instant oats are the best. The most popular recipe for instant oats is – yes, you guessed it – oatmeal! With carbohydrates and protein as its main ingredients, oatmeal can be used as a pre-workout for longer lasting energy or it can be used as a post-workout to help optimize your recovery.

Spinach

Spinach

The next one on our list will not only help you with muscle growth, but it will also help to maintain a strong skeletal structure by combating against osteoporosis (low bone mass). Studies show that over 50 million people in the US alone suffer from low bone mass which puts them higher up on the vulnerability scale for fractures. This is particularly relevant for active individuals. In terms of muscle building, it is necessary to have a strong skeletal structure in order to hold the correct posture which will ultimately determine your success in the gym. Good posture equates to good results. Spinach also contains a high level of nutrients which help to repair and build muscle tissues after your workout session. There are many different ways you can add spinach to your diet. You can have it sautéed or you can include it in your salad. If you like blending smoothies, you can add it in there too. The way that you decide to have it doesn’t matter. The main thing is that you are having it regularly.

Cottage Cheese

Cottage Cheese

If you are looking to burn fat and build muscle – this one is for you! Cheese, in general, is amazing when it comes to muscle building. No matter which type of cheese you decide to eat, you can be sure that it will contain a substantial amount of protein. What sets cottage cheese apart is that it contains casein which is an amazing phosphoprotein. This type of protein is particularly high in calcium which gives it an increased ability to burn fat cells. It is also known to promote a higher degree of muscle retention for those who eat it after their workout. Therefore, if you exercise in the morning, add cottage cheese to your lunch; If you exercise in the afternoon or evening, add it to your dinner. There are many ways to introduce cottage cheese to your diet. The beauty of it is that it can be mixed with practically anything. Pizza, eggs, pasta, salad, fruit – you name it!

“have fun with it!”

There are tons of recipes out there that include these foods. If you are having a hard time finding one that you like, make your own recipe. The possibilities are endless so have fun with it!

Maximum Muscle Building

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