When you build muscle, there are other things influencing your success besides exercise. Yes, it’s a healthy balanced diet! The best food you eat will work well for muscle gain and fitness maintenance. This factor is not only about protein to build muscle but also gives your body the energy to complete your workout.
We all know that protein is an essential nutrient needed by muscles. But if you want to get optimal muscle growth, you need other components that contribute to a balanced diet. That means you need vegetables, fresh fruits, complex carbohydrates, and healthy fats to maximize muscle growth.
So if you have been training hard and don’t care about nutrition, your time and energy will be wasted. Do you think nutrition is complicated? Do you want to avoid this? That’s not a good choice! So knowing how nutrition can play a role in your fitness is important. So here are the best foods to get maximum muscle growth.
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The Best Food for Muscle Gain.
1. Lean Beef.
If you want to gain muscle mass, lean beef should come in the first place. They contain all the things that are good for muscle growth without providing too many extra calories. That includes high-quality protein, amino acids, B vitamins, iron, and minerals.
2. Chicken Breast
This is one source of high-quality protein besides beef. Skinless chicken breast is excellent for muscle maintenance and repair. They are packed with various nutrients such as protein, B vitamins niacin, and B6. This is a great excuse to enjoy grilled chicken breast for optimal muscle gain.
Who doesn’t know eggs? This is one of the most popular muscle foods for bodybuilders. Has a high protein content, amino acids, healthy fats, vitamin B, vitamin D, and choline, which are very important for muscle building. Besides, this is the right way to save money because it is affordable when compared to beef.
4. Cottage Cheese.
Cottage cheese has nearly all of the pure casein protein, vitamin B12, and calcium. This type of protein is very suitable for muscle maintenance because casein protein is digested slowly. That’s why many bodybuilders mix this cheese in between their meals.
Almost everyone loves milk, both children and adults. Milk provides protein, carbohydrates, and fats, which are beneficial for muscle growth when combined with weight training. When you mix it with whey protein, it has great benefits for muscles.
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6. Whey Protein.
This is one of the best food to eat for muscle gain. Whey protein is the most popular supplement and one of the most convenient sources of protein to consume. People usually use it when they wake up, before workout, and after workout. It’s very effective for gaining muscle mass because it provides a fast source of protein.
There are times when supplements can be very useful, especially if you have trouble getting protein from food. However, you should get protein from whole foods as these are the best. Use whey protein supplements wisely and keep them as a boost.
Almonds provide protein, monounsaturated fat, vitamin E, magnesium, phosphorus and are calorie-dense. A quarter cup of almonds contains 8 grams of protein. Meanwhile, half a cup contains 400 calories. This is an easy way if you want to eat smaller portions of calories. So if you are struggling for growth, consuming small portions of boiled almonds is a good choice.
Besides chicken, beef, and eggs, fish is an ideal source of amino acids, a source of omega-3 fats and B vitamins. For example, salmon has higher calories than tuna. It provides a better source of muscle-building protein and maintains overall health.
But even though tuna has fewer calories, they are no less great for supporting your muscle health. This fish contains high amounts of vitamin A, vitamin B12, niacin, B6, and omega-3 fatty acids to support your performance.
9. Fruits & Veggies.
Don’t forget this one! They are a great source of antioxidants, which are essential for your health. Support your immune system, fruits and veggies provide many nutrients such as vitamins and minerals. Additionally, they provide high-quality fiber to aid in nutrient absorption and support your digestive health. For best results, combine high-calorie fruits like bananas with oatmeal, or whole grains like brown rice or whole-wheat bread at breakfast.
10. Shrimp & Oysters.
While not as popular as chicken breast, shrimp and oysters are other secrets for gaining muscle fast. Both are loaded with high-quality protein, low carbs, and fat. So adding shrimp or oysters to the menu is an easy way without getting lots of calories.
The Bottom Line.
Besides consuming the best protein for muscle gain, you must eat food that contains carbohydrates and fats (olive oil is a good source of muscle-building calories). Both serve as fuel for your physical activity. Moreover, the foods above have essential vitamins and minerals your body needs for maximum performance. So do your exercise regularly and eat lots of calories from healthy foods to gain lean muscle.