Part of any diet is maintaining the body weight once it is already been achieved. Some find it easy to do for they are already used to it. But for some maintaining weight the hardest thing they could ever do. Just like losing weight, so easy to slim down but too hard to get the right muscle in the right place.
True to fact that building muscles are one of the hardest things to do. It is way more easy to lose fats than to make muscles. Training must be done accordingly when you gain muscles. But is all about exercise? I do not think so. Because the right choice of food still does matter in building and boosting muscles.
With that, here are the 10 foods you need to eat to boost your muscle mass.
Eggs contain high-quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They give justice to the most value for your money. A number of studies have already shown that eggs are not harmful to your health. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves as the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.
2.) Protein Shake
Having a muscle-building program, one should consider a protein and carbohydrate recovery shake. Protein and carbohydrate shakes are good drinks before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the brakes on excess muscle breakdown, jacks up protein synthesis, rapidly refills stores of muscle energy, increases blood flow to your muscles, and up-regulates creatine transport.
3.) Healthy Fats
Do not think that all fats are bad. Because we as human sometimes needs some fats to live. And I know for a fact that you are here to boost muscle mass not gain fat at all. But HEY! You need fat to gain muscles too. GOOD FATS play an essential role in hormone production, which helps drive muscle growth and strength gains. In addition, fats are needed for many important maintenance functions. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.
4.) Cottage Cheese
Most people might not know this, but cottage cheese is almost pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.
5.) Lean beef
This should be on your food list if you are on a diet most especially if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc, and B-vitamins. It is already been proven for decades that beef has remained at the top of the list of best muscle-building foods. Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart health.
Like beef, chicken is an excellent source of high-quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes and enjoy any way you cook it.
Salmon contains both high-quality protein and the long-chain omega-3 fats like EPA and DHA. These omega-3 fatty acids are most well known for their ability to improve heart health. They also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish, then fish oil will do.
Like a lot of seafood, scallops are lean, rich in protein, and endlessly useful for cooking. Soft and tasty, one 3.5-oz scallop packs 15 grams of protein with about half a gram of fat. If you live near the coast then buy some of these for your next muscle-building meal. It is a good choice, I promise.
9.) Greek Yogurt
True to facts that Greek yogurt is even richer in protein than the regular variety and contains gut-bacteria-boosting probiotics. Be careful not to splurge on flavored yogurts, though, since they are often sneaky sugar bombs. You can add some fresh fruit instead and make sure not those over sweet fruits.
10.) Brown rice
Cooked brown rice has five grams of protein per cup. It also has a relatively high amount of branched-chain amino acids, making it a good vegetarian muscle-building food. So for rice eaters out there, Brown rice will help you boost your muscle mass too.