Increasing muscle mass depends just as much on your diet as it does on your workout. Proper diet together with right exercises can help you to achieve your desired look.
Best Lean Muscle Building Foods
Beef is perfect source of protein and is very important for building lean muscles. In 100 grams of ground beef, with 85% lean meat and 15% fat there are 26 grams of protein. Beef also provides many of the essential fatty acids, vitamins and minerals.
100 grams of chicken breast contain 31 grams of protein and very low amount of fat. Also, chicken meat is easy to prepare, plus is relatively cheap.
Amazing healthy food recommended to be eaten at least 2 times a week. Fish is a rich source of protein and also contains a significant proportion of omega-3 fatty acids and 0 fat. The combination of protein and omega-3 fatty acids is a perfect formula for building pure muscle mass.
Broccoli and other vegetables also (spinach, tomatoes, corn, peppers) need to be on your list of products that you will consume after training. There is no better source of vitamins and minerals from fruits and vegetables. Broccoli is very good source of dietary fiber, omega-3 fatty acids, protein, vitamin A, vitamin B1 and B6, vitamin E, magnesium, manganese, phosphorus, choline, vitamin A, potassium, copper. Try this food to eat fresh, to preserve most of the nutrients.
Eggs are a rich source of protein. One egg (medium size) contain 6 grams of protein. Eggs are also rich source of vitamins, some minerals like zinc, iron, calcium, and therefore, eggs are one of the main products that help in building lean muscles. Just keep in mind that yolks are high in cholesterol. One egg yolk contains 184 mg of cholesterol so don’t overeat them.
Brown rice is a whole grain and when it comes to carbs, by definition whole-grain foods are good carbs. On other hand, when it comes to proteins, rice proteins have all essential amino acids. Brown rice also provides long lasting energy, thus is slow digesting grain. Due all this properties including that brown rice boost GH (growth hormone) brown rice is ideal for muscle building.
Lentils are packed with protein, dietary fiber and slow-digesting carbohydrates. Additionally they are a good source of iron, vitamin B1 and B6, pantothenic acid, zinc, potassium, copper, phosphorus and manganese. One cup of cooked lentils have 230 calories, 18 grams of protein and 16 grams of fiber.
Cottage cheese is one of the most important products that can help in building muscles. One cup of cottage cheese contains 25 grams of protein. Just keep in mind that cottage cheese is high in sodium and overindulging in sodium can increase your blood pressure, so, if you are one of those people who enjoy in large quantities of cottage cheese, there are low-sodium varieties of cottage cheese, so you can buy them.
Good source of protein and fiber. Almonds are highly nutritious and very healthy. Almonds are loaded with essential vitamins, minerals and antioxidants that will help your body to build muscles.
Maybe it seems too good to be true, but chocolate milk really helps to build muscle mass. One study shows that chocolate milk affects athletes in the same way as sports drinks that are used in training, it helps to increase energy during and after training.
Although water is not food, we must mention it because hydration is very important element for proper muscle building. Human body is made up of 70% water and the muscle tissue is made from 75% of water. So, maintaining the hydration of muscles, helps in increasing strength, increased energy and also in proper digestion.