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Building muscle is a common gym goal for many, but lifting weights often isn’t the only thing you will need to be doing. Many argue that your diet is even more important in achieving your fitness goals. You have a lot more options than just chicken and eggs (even though we will go into the benefits of those foods as well). A key element when you adopt a diet with a goal in mind is incorporating enough variety that you’ll stick with it and still get the nutritional value you need. When you are trying to build muscle, you need to eat foods that are high in protein and other nutrients. Continue reading to discover the foods that will help you build muscle.
The first food that you should work into your diet that can help you build muscle is eggs. It’s no secret that eggs are a good source of protein, and the yolk contains amino acid leucine, which is great for recovery. Eggs are also delicious and incredibly versatile in terms of how you can consume them, from fried to scrambled to a vegetable frittata. A common misconception about eggs is that they can lead to clogged arteries due to the cholesterol, but unless a person is predisposed to heart disease, eggs are usually a safe and satisfying snack.
Chicken breasts are a food that many people commonly associate with growing your muscles. Chicken breast is a lean meat that has large amounts of protein and can go with a ton of different meals. The only problem people face with eating chicken breasts all the time is that the dryness of the meat can be hard to consume after a while. A way around this is to add some seasoning or hot sauce to make it easier to digest. Every bodybuilder knows that if you include skinless chicken breasts in your diet, you are putting yourself on the path of the right path to gains.
If eating chicken isn’t your thing, you do have other options. When you include salmon in your diet, you are giving your body plenty of protein for muscle. Salmon is also high in omega-3 fatty acids, which decrease inflammation and increase insulin sensitivity. Salmon can also be delicious, even if you aren’t into seafood, and can add some diversify your meal prep.
Looking for some ideas for foods you can snack on? A small amount of tuna is not only full of protein, but it’s affordable, contains omega-3 fatty acids, and often comes in small, easy-to-parcel packages that you can throw in your gym bag for later. You can also include tuna on salads or make yourself a healthy sandwich. The only downside with eating tuna is that having too much of it can result in mercury poisoning, so consume it sparingly.
Since many see hamburgers as something to avoid when you are dieting, you might not have ever considered ground beef as a healthy way to build muscle. Ground beef also has lots of protein and happens to be delectable, but the key is to make sure it’s lean. Lean beef is another great way to add some variety to your muscle-building journey, as long as you are watching your portions and not eating it too often.
Thanksgiving is right around the corner, and you might want to get plenty of that turkey because it’s also a great source of protein and zinc. Turkey breasts have a limited amount of carbs and fat. It also contains B Vitamins, which can put you in a better position to shape your physique because they break down proteins, fats, and carbs. So make sure you get yourself a heaping portion of turkey this Thanksgiving and save some leftovers because it can help you achieve your fitness goals.
Pork tenderloin is another type of meat you might want to add to your diet for muscle growth. What’s great about pork tenderloin is that it’s boneless and has the protein content you are looking for, as well as those B vitamins we mentioned earlier. If you are a meat-eater, it’s important to know that you have more options than just chicken since pork tenderloin is another savory alternative you can include.
Of course, you can’t just live on a diet of meat and eggs. If you are trying to build muscle, your diet should definitely include some green vegetables. Broccoli might not taste the best, but it contains too much nutritional value to cast it aside. Broccoli might not have any protein, but it does have a ton of compounds and antioxidants that can be incredibly beneficial for your body. You need to have a well-balanced diet if you are trying to gain muscle, and that means including members of the cruciferous family like broccoli in your diet.
While we are on the trend of foods that don’t have protein but are still valuable for muscle growth—you can add quinoa to that list. Quinoa is an excellent item to add to your diet because it has healthy carbohydrates and magnesium that can help you work out with the various home fitness accessories and equipment in your gym. Quinoa is also a nice alternative to brown rice and is easy to include with meals since there’s not much taste to it.
One part of the food pyramid that we haven’t mentioned yet is dairy, which might be surprising for some reading this since dairy tends to contain quality protein. One piece of dairy that can take your gains to the next level is Greek yogurt. Greek yogurt can be a great post-workout snack to replenish your muscles.
The final thing you should consider adding to your muscle-building diet is either a protein shake or protein bar. Eating a protein bar or drinking a shake can keep you from raiding your kitchen throughout the day. Instead, they give your muscles what they crave. Protein bars and shakes are also great to consume after workouts when your muscles have broken down and need energy to rebuild.
Protein bars and shakes can also fulfill your sweet tooth if you are craving chocolate or other delectable favors. You do have to be careful with the bars and powder you choose, though. For the protein powder you use for shakes, go with whey protein, and mix it with almond milk, water, or oatmeal. When you buy your protein bars, check the sugar content first—some brands on the market might as well call themselves candy bars.
These are some of the different foods that will help you build muscle. By incorporating plenty of variety and being creative with your meals and snacks, you can stick with a diet that can take your physique to where you want it to be.
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