Nothing disturbs a bodybuilder like working out so hard in the gym and seeing little to no improvement in muscle gain. Not only should you train hard and smart you must also back up your training with a good nutritional diet.Your hard work will completely go to waste if you ignore nutrition. What is the first thing that comes to your mind when you think of foods that will help you gain mass bet your answer is protein. That is right but supposedly not the whole truth.
It will be also important to incorporate superfood that will increase your energy to sustain a longer workout, and also help your muscle recover quickly. Knowing how nutrition works will greatly help you utilize it to your own advantage. To get you started here are ten foods that you should consider incorporating into your diet to help you pack up those muscles that you greatly desire.
This is the obvious choice when it comes gaining mass for any muscle minded person. You can easily tell why eggs are a great alternative. They are cheap, easy to prepare and fun to eat. Eggs are very low in calories and very high in proteins. An egg contains six grams 5-6 grams of proteins and only 60 calories.
Eggs also have other nutritional benefits apart from their protein content i.e. they have nine essential amino acids, chlorine, healthy fats and vitamin D.
Fish comes as a great source of proteins. a good example is the salmon variety. This variety of fish is so rich in proteins. A 100 gram serving yields close to 25 grams in proteins. Not only this, it’s also packed with other healthy nutritional contents that you just can’t avoid.
A salmon contains monounsaturated fats that are healthy to your heart and omega 3 fatty acids. Besides these a salmon is a very great source of vitamin D. Another great variety of fish is the tuna which has 30 grams of muscle protein in a 5 oz serving. All In all whether tuna or salmon or any other variety, fish is a great source of protein for your muscle gain.
My personal favorite, but then again who doesn’t love chicken? Chicken can be regarded as the staple food when it comes to mass building. Very low in fat but with very high protein content.
A lean 100 gram serving of this delicious meal will give you a whooping 31 grams in protein content for your muscle gain. And not to forget this serving will only cost you four grams in fat intake. That is how low in fat chicken is.
Now this is one unrivaled plant food that’s so rich in protein content, doesn’t matter whether its served as tofu, edamane or soy milk the muscle building proteins contained in soybeans cannot be compared to any other plant source.
A one cup serving of cooked soybeans contains in excess of 20 grams of amino acids. Besides its protein content soy beans are also rich in other important minerals and vitamins.
Lean ground meat
Red meats are avoided because of the stigma they carry. But that shouldn’t be the case. Red meats are an excellent source of muscle gaining proteins. Consider their protein content, in 100 grams of lean ground beef that contains in excess of 27 grams of pure protein.
The slight difference is its high fat content as compared to other sources of proteins, ie the same serving has 11 grams of fat and close to 200 calories. However beef separates itself from other meat competitors because of its presence of other additional vitamins and minerals. Beef contains zinc, iron and vitamin B12 which collectively are very important in the growth and development of muscles.
The importance of milk to growth can’t be stressed further. Owing to the fact that milk is an animal product it will provide your body with all the essential amino acids while giving your body very little fat.
Another importance of milk is that it mixes so well with whey protein. Chocolate milk comes in different flavors such as chocolate and vanilla flavors. 100%real milk chocolate can contain up to 20 grams of protein.
Although it may come as a surprise cottage cheese is considered among the top muscle building foods by body builders. To put this into perspective consider the label on your typical fat free or low fat cheese can.
With only half a cup of low fat cottage pack of cheese you will get 14 grams of proteins, 80- calories and less than two grams of fat.
Just like soybeans almonds make for another great plant based source of protein. Surprisingly just a quarter a cup serving of almonds contains about 8 grams of proteins. That is even much more protein content than your typical egg.
Apart from these they are also a great source of monounsaturated fats which are healthy to your heart. Almonds also contain magnesium. Magnesium is a vital mineral to bodybuilders since they help in energy metabolism and synthesis of protein.
These tubers are very rich in nutrients from carbohydrates to antioxidants to minerals. This can mainly be used as an energy dish .A one cup serving of potatoes has close to 84 grams of carbs your body will be fueled throughout your workout.
Sweet potatoes are also a great source of potassium a very important mineral. Studies have shown that potassium is very important in helping repair muscle tissue and in prevention of muscle fatigue. A one cup serving of sweet potato will deliver about 14% of the potassium your body requires.
These tiny seeds will come in handy as a source of protein to those who don’t eat meat. These grains are fully packed with proteins. Not only are they protein packed but they are packed with complete proteins (contains all the nine essential amino acids).
Quinoa is also high in fiber, iron and magnesium. It comes as no surprise that it has been nicknamed “the mother of all grains.
As stated earlier muscle building can be a difficult journey if you don’t take care of your nutrition. When you are working out its important to make the right nutrition choice as well in order to pack up those bulky muscles you greatly desire
Are you looking for factual information on how to healthily and effectively build muscle and loose fat simultaneously? This article is a step by step guideline that will come in handyThe old school of thought that you can only achieve one weight loss goal at a time is completely false. The good news is you don’t have to choose between either gaining muscle or loosing fat; you can trim down and get stronger at the same time.
To understand how gaining muscle loosing fat can be achieved simultaneously, you first and foremost need to comprehend the physiology of both processes
The psychology of muscle growth
Two vital processes occur in muscles daily;
- Protein synthesis; creation of new proteins from their smaller components
- Protein degradation; break down of proteins into their smaller components (peptides and amino acids)
When in great health and on a good diet, muscle tissue remains relatively stable. For muscle growth to be reality, protein synthesis rates must exceed protein degeneration rates. To ensure protein synthesis rates remain higher than protein degeneration rates you need to perform actions such as training muscles, a high carb diet, a high protein diet, supplementation and even using steroids.
Now let’s take a look at the physiology of loosing fat
Unknown to many people fat loss is actually simpler than muscle growth. It is all about energy balance. When you consume food, you are essentially giving your body relatively high amounts of energy within a short period of time. The body will burn a portion of this energy while the remainder will be stored for later use. So too lose fats you simply need to burn more energy than you consume.
Is it possible to achieve both goals simultaneously?
Physiologically speaking, fat loss and muscle growth are challenging to achieve simultaneously because these processes have what some call ‘irreconcilable difference’. This mutual incompatibility can be attributed to the body’s energy balance. When the human body has a calorie deficit (negative energy), total fat mass decreases. However, this also impairs the body’s ability to synthesize proteins which aid in muscle growth.
So how do you achieve consensus?
Building muscles when the body is in caloric deficit will require extremely high protein synthesis rates. This means you need to boost your body’s ability to create proteins and reduce the amount of proteins lost while moderately controlling your caloric consumption. Here are tips that will help you get it right;
It all starts with fueling right
After an intense work-out and weight-lifting sssion, you will notice protein craving and extra hunger. Keep in mind that although eating a large protein meal after working out will boost muscle growth, it will not help in losing fat.
So what’s the bottom-line?
Contrary to popular misconception, you don’t need a lot of protein to build muscle. If proteins make up more than ¼ of your diet then you are taking too much.
Don’t obsess about the scale
It is time to step away from the scale. Since you are losing fat and gaining muscle at the same time. Weight measurements are not necessarily an accurate determinant of your progress or stagnation. What is taken into consideration in this case is body composition. Loosing just 3 pound and a reducing pant size can be a sign of progress.
Incorporate heavy compound weightlifting into your regular work-out regimen
A lean and muscular physique is all about having a low body fat percentage and sufficient muscle. Gaining muscle needs heavy weight lifting because research proves that when higher amounts of mechanical stress are imposed on your muscles, metabolism stress rises hence fats re oxidized at a faster rate.
Additionally, heavier weight lifting results in greater activation of muscle fibers resulting in greater adaptation across most of the muscle tissues. To avoid overloading and overextending your muscles, do heavier lifts for fewer reps.
If you are going to do Cardio, focus on HIIT (high intensity interval training)
Although you don’t necessarily need cardio to get lean, if you are however looking to lose fat as quickly as possible then you definitely need HIIT. High intensity interval training will help boost your metabolic limits Reliable studies have shown that long cardio session are not helpful if you are trying loose fat and gain muscle simultaneously because they severely impair muscle growth and strength.
Adequate sleep about 7 to 9 hours daily is indispensable
Not getting enough sleep will not only impair muscle growth it will also make it harder for you to lose fats. According to numerous reliable studies, sleep deprivation is harmful to achieving these 2 goals as it causes hormonal disruptions that can lead to steady muscle loss. This explains why lack of sleep is linked to muscle atrophy.
Additionally, lack of enough sleep also reduces the availability of essential growth hormone and insulin-like growth factor-I (IGF-1). These two plays a critical role in helping maintain and build muscle. Furthermore, these studies have also gone on to prove that insufficient sleep also increases free cortisol levels and this will further slow down muscle growth.When it comes to fat gain; not sleeping enough substantially raises appetite and boosts carb cravings making it harder to maintain a healthy diet which as stated earlier is extremely important.
Take the right supplements approved by your doctor
Supplements are a worthwhile consideration; however, they will only work once all the other important factors such as diet and the right exercise regimen are implemented. Tread carefully when it comes to supplements and as a general rule seek medical advice before talking any supplement particularly if you are taking any other medication.
Loosing fat and gaining muscle at the same time is possible. It will mainly entail having a well-though out diet plan and an exercise regimen designed to cater for both goals.