What if we told you that you could keep the same amount of muscle mass and strength even though you reduced the amount of training you did? Have you ever come to the realization that despite increasing the amount that you train, you are not making as much progress as you would like? The secret is actually in your diet and how you maintain it.
Here at Hypefive we are used to seeing folks who put in a lot of effort at the gym but don’t give a damn about what they put in their bodies. Therefore, all of the energy and time that they put into their training is for nothing. Why do they try to undermine their own chances of success? Simply because they consider nutrition to be a difficult topic and would rather not discuss it.
Ignoring the importance of nutrition is not a viable option. If you are able to understand how nutrition works, you will be better able to use it to improve your strength and overall health. This applies to any and all of your fitness goals, whether you want to build muscle mass or simply maintain your current level of general fitness.
Foods that help you get muscle mass
To get you started, here is a list of the top 10 foods that are most beneficial for increasing muscle building while simultaneously decreasing fat.
1- Lean red meat
If you want to increase your muscle build and eat an omnivorous diet, you need to make this a consistent part of your eating plan. Iron, zinc, and the various B vitamins are just a few of the many minerals that are abundant in lean meat that help promote muscle growth.
The most essential benefit is that it gives your body high-quality protein (not all proteins are created equal), as well as a high level of amino acids, which cooperate with insulin to speed up the process of building muscle.
An 85 gram serving of lean beef delivers approximately the same amount of protein as 1.5 cups of beans, but with just half the calories. This should come as excellent news for people who are working to reduce their body fat percentage.
2- Skinless chicken
Along with beef, chicken is a wonderful source of high-quality protein, which is necessary for the growth and repair of muscular tissue, the preservation of bone health, and the control of one’s weight.
Of course, one can cook and prepare chicken in a variety of different methods. You should have no trouble finding chicken flesh cut into individual parts and ready to be seasoned and cooked in a short amount of time in any supermarket. Unfortunately, frying chicken wings after coating them in batter first is not a smart idea.
3- Cottage cheese
The fact that cottage cheese is almost entirely composed of casein protein is one that not many people are aware of. Because it is digested at a more leisurely pace, casein is an excellent choice for those looking to preserve their muscle mass.
People who are compelled to go for extended periods of time without eating will find this to be of particular assistance. In addition to being a fantastic source of vitamin B12 and calcium, cottage cheese also contains a variety of other vital minerals.
Eggs are a good source of choline, the appropriate amount of fat, vitamin D, and high-quality protein. Eggs also contain all nine essential amino acids. Numerous studies have previously demonstrated that eggs do not pose a threat to human health; hence, you should not feel concerned about including eggs in your diet.
5- Whey protein, a healthy food option
Whey protein supplements are the most popular type of supplement used in the fitness business, and there is a good reason for this: not only are they inexpensive, but they also provide a fast and easy source of protein. In most cases, bodybuilders take them first thing in the morning, immediately after their workouts, and sometimes even mixed into some of their meals.
For the rest of us, adding a scoop of protein powder to our post-workout shake or smoothie can be an extremely efficient way to increase our muscle mass. However, it is essential that you maintain your intake of high-quality protein from whole foods and supplement with whey protein in order to maximize your results.
6- Tuna and various other types of fish
Fish has a high protein content, a low overall fat content, and a high concentration of omega-3 fatty acids. Omega-3 fatty acids are necessary because they facilitate fat loss and enable the efficient operation of functions within the body, such as the metabolism.
Because of its low glycemic index (GI) and the fact that it undergoes only a small amount of processing, oatmeal is an excellent source of carbohydrates. A diet low in glycemic index (GI) has many advantages, including the following:
- Enhanced profile of micronutrients and increased fiber content.
- A greater feeling of fullness
- Reduced levels of hunger
- Reduce your consumption of future calories (second meal effect)
- Fat loss
In conclusion, eating meals with a low glycemic index can help those who are trying to lose weight burn more fat and provide a continuous amount of carbs, which is important for the preservation of muscle mass.
But weren’t carbs terrible for you? Not if you know how to properly consume them. Read this article to learn how to include carbohydrates into your diet in a way that is both healthy and satisfying.
8- Unprocessed Cereals
When compared to processed grains, whole cereals are digested more effectively and deliver a greater variety of nutrients. This contributes to increased levels of sustained energy as well as general wellness.
Brown rice, in particular, has been shown to assist improve growth hormone levels, which are crucial for supporting lean muscle growth, fat loss, and greater strength. Brown rice can help increase growth hormone levels.
9- Fruits and Vegetables
Antioxidants are vital to maintaining a healthy immune system and can be found in abundance in fruits, vegetables, and other plant-based foods. They are also an excellent source of a wide variety of other minerals, including vitamins C, E, and beta-carotene.
Last but not least, in order to digest food properly and make the most of the nutrients it contains, your body needs the fiber that can be found in fruits and vegetables.
10- Fats that are good for you
Some people recoil in horror at the idea of consuming fat, but good fats are very necessary for the growth of muscle. In point of fact, they play a critical part in the creation of hormones (testosterone and growth hormones), which in turn serves to drive improvements in muscle mass and strength. In addition, fats are essential for several vital tasks related to the preservation of the body.
Both polyunsaturated and monounsaturated fats are considered to be healthy types of fat. Salmon and other types of seafood, nuts, leafy greens, oils such as flaxseed, avocados, and seeds are all good sources of these fatty acids. Additionally, they contain a high proportion of omega-3 and omega-6 fatty acids.
The fact that fitness is not a short-distance race but rather a marathon is extremely significant. You should know by now that the secret to success in finishing a challenging assignment at work, a challenging test, and even acquiring a body that can knock your socks off is perseverance. And the same thing happens with building muscle mass.
Are you going to rewrite your list of groceries to buy? Let us know what you think!