Let’s give you the lowdown on what kind of foods you should eat to gain muscle fast. Good nutrition is the most important part of a healthy lifestyle. More important than working out itself. So if you want top results, you’re going to have to get your diet in order. It’s a must, not an option.
So you want to stop being a skinny kid or a fat fool and start building lean muscle mass? Is that an affirmative? Ok, good. But you have no idea what kind of foods to eat for the best results. I’ve got you covered my new friend. In the following paragraphs, I will give you a list of the best foods you should consume to pack on lean mass with little fat and build real manly muscle.
[Tweet “Muscles get trained in the gym. Muscles get made in the kitchen.”]
Now a pause for a quick disclaimer. I don’t provide diets or meal plans. If you need a specific diet plan, you should talk with doctor or a nutritionist / dietician. What I will provide you with is a list of the best foods to include in your diet. You don’t have to eat them all and you can pick the ones you prefer. Keep in mind that our systems respond differently to foods so take into consideration any allergies you may have and the such. Cool? Alright, let’s move along..
There are three major categories that foods fall under. These are called macro nutrients: Protein, Carbohydrate and Fat. While most foods provide all three of these macros, they will almost always be dominant in one, either protein or carb, or fat. Since we are more concerned with putting on muscle around here, proteins get the first jab. We’re going to start with good sources of protein for building big muscle.
Best High Protein Foods
1) Chicken Breast
This is a staple in pretty much every bodybuilder’s diet. It’s lean meat, it’s cheap, it cooks quickly and provides a crazy amount of muscle building protein. Chicken breasts can be a very boring food to eat, so make sure to play around with tasty and healthy recipes that will keep you from getting tired of the dry white meat.
Don’t forget about other parts of the chicken, like the thighs, drumsticks etc. They taste better and provide good protein as well. While not as lean as the breast, they are still very healthy pieces. The trick is to always remove the skin. Most of the bad fat resides in the skin and it’s kind of nasty anyway so good riddance.
Fish is another great source to get your protein from. Salmon and tuna are very popular fitness and bodybuilding foods because they are not only a great way to get your protein, but they also pack on super nutrients like omega 3, Vitamins and minerals. The main issue with fish is that for better results, you need to stay from farmed ones which make up the majority of the fish at your local grocery store.
Farmed fish will still provide you with good protein but the quality won’t be the same as wild caught ones and the micros (nutrients such as minerals, vitamins) will be of poor quality. So if you have the option to pay a bit more for the wild thing, do it every time. Your health will thank you for it.
3) Egg Whites
Egg whites are a great, natural, cheap and healthy way to get your protein.
Whole eggs are considered to be one of the most complete foods around. But there is a drawback. Egg yolks are high in cholesterol and it’s not healthy to consume them daily in high amount. The egg companies and paid media would like you to think otherwise as there are many studies sponsored by the egg cos that will tell you that it’s fine to eat many whole eggs daily . There are more neutral studies against high consumption of eggs than there are for it.
And if you are predisposed to cardiovascular diseases, it’s a big no-no. So get rid of the yolk and cook the whites for a nice high protein breakfast. Show me a bodybuilder’s fridge and I will show you a fridge full of eggs for the purpose of the whites.
4) Whey Protein
Now, whey is a supplement and you should use it as such. Do not derive most of your proteins from supplements, it’s unwise and unhealthy to do so. Use them as a way to meet your macros and to get a a quick muscle fuel after your workout. If you’re lactose intolerant then whey is not a good option for you.
When buying protein supplements, stick to reputable companies and stay away from anything that is mixed with a bunch of other things. Stick to the pure thing as much possible.
Best Sources of Complex carbohydrates
Carbs are a very important part of your fitness nutrition. They are the best sources of fuel for the energy that you need for your high intensity workouts. There is a lot of misinformation about carbs out there that’s led lots of people to associate it with bad nutrition.
You need carbs and they should make up a large chunk of your diet, at least 40%. The issue with most people is that they tend to get their carbs from simple carbohydrates aka simple sugars instead complex ones. Avoid consuming simple sugars like soft drinks, table sugar, sweets, candy cake, etc.
Your carbs should come from complex carbohydrates such as: Green vegetables (broccoli, kale, cucumber etc), starchy vegetables (potatoes, yams, plantains, etc) , whole grains (oatmeal, pasta, bread) and fruits (blueberries, apples, bananas, etc)
In simple terms, limit anything that’s highly processed and stick to whole foods that are as close to their natural state as possible.
Best fats to eat for muscle building
Fats are another nutrient that tend to get a bad rap and rightfully so. Because the fats that most folks consume are the bad kind, the highly saturated, heart disease inducing ones found in fatty red meat, fried foods, pastries, ice scream, etc.
But good fats play an important role in your muscle building success. They help increase your testosterone for better, faster muscle growth, better strength and power. They provide energy for prolonged exercising (aerobics) as a slow energy source. Your body requires fat for proper functioning , to build up and strengthen your immune system. As you can see, fat is important. So what are the best sources fat?
The best fat sources to eat for your muscle and your overall well being should come from: olive oil, coconut oil, nuts (almonds, cashews, peanuts), fatty fish (salmon, mackerel, tuna, etc).
Remember to eat a balanced diet, with a good distribution of carbs, protein and fats. Carbohydrates and proteins should ideally make up 70-85% of your calories and macros. Fat can fall anywhere from 15 -30%. Talk to your doctor and nutritionist before making drastic changes to your diet and use good judgement.
Now go make a nice healthy meal to feed those starving muscles. They will reward you will a growth and strength. Food is the best medicine if you make healthy choices.
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