Your success in building muscle will depend on how serious you are about your eating habits. You can do all the bench presses and squats in the world as you try to build muscle, but those exercises will take you nowhere if you don’t eat muscle-building foods. You will need plenty of lean, complete protein to be able to build muscle properly.
The following are some of the foods that will help you gain muscle:
- Eggs – Eggs have been belittled for years as artery-clogging foods, but current research shows no correlation between eggs and cardiovascular disease. Eggs are a potent source of muscle-building protein, and the cholesterol in eggs supports steroid hormones.
- Nuts – Nuts provide the healthy fats needed for building muscle. Nuts contain protein, fiber, and fats, imparting high-quality calories that will not accumulate on your waistline.
- Protein shake – A shake composed of protein and carbohydrates should be the cornerstone of any muscle-building plan. Drinking a protein shake before working out will allow optimal use of nutrients for muscle growth.
- Full-fat cottage cheese with live cultures – Cottage cheese contains casein, a slow-digesting protein. When eaten, casein will slowly increase your blood sugar level and help it remain elevated for a long period.
- Lean beef – Lean beef contains nutrients such as amino acids, creatine, and B vitamins. It also has saturated fat that supports a healthy level of testosterone.
- Rotisserie chicken – This is a good emergency muscle food that you can purchase in any supermarket. It provides you with ready-to-eat, high-quality protein.
- Salmon – Salmon is rich in omega-3 fatty acids that improve the heart and prevent muscle breakdown.
- Fermented dairy products – Fermented dairy products, such are kefir, are great for strength. They can be added to muscle-building shakes. If you need quick calories, one cup of kefir gives you 150 calories.
- Bison – If you want a leaner alternative to beef, the answer is bison meat. Bison has only two to three grams of fat per 3.5-ounce serving. Beef has about eight to nine grams of fat for the same size serving. Bison meat also has fewer calories than the same size cut of beef.
There are plenty of sources of lean protein. Make sure to eat the recommended amount of protein per day to support your muscle-building efforts.