A lot of people in the fitness world tend to train really hard, but they forget about nutrition and the benefits they may derive from it, and at the end, they don’t get the exact result they worked for. No matter how hard you train, your diet still plays a great role, and should not be undermined.
In order to build muscle and lose fat, you need a combination of some power packed meals that can make that a reality. You need to know how nutrition works to help you utilize it for your fitness. Below are some of the best meals that can help you gain muscle mass.
1. Lean beef
If you want to gain muscle mass, lean beef should not be missing from your diet. It is rich in protein, iron, and B vitamins, and also low in unhealthy (saturated) fat, all of which is conducive for muscle growth. Its protein content is of a high quality and the high level of amino acid works with insulin to help promote muscle growth.
Almonds are known to be the healthiest nuts. They are a rich source of protein, as just 1/4 cup of almonds contain about 8 grams of protein. They are also a great source of fats, fiber, magnesium, vitamin E, and healthy fats. Magnesium is known as an abundant mineral that is involved in energy metabolism and protein synthesis.
Additional benefits of almonds are that it helps to lower blood sugar levels, reduce blood pressure, and lower cholesterol levels. The fiber content in it also helps to improve satiety and curb hunger.
3. Cottage cheese
Cottage cheese is a rich source of casein protein, a slow-digesting protein that is just perfect for muscle maintenance. In 100 grams of cottage cheese, you have about 11.2 grams of protein, which will keep you full for longer hours. Cottage cheese also contains some trace elements like calcium, vitamin B12, iron, magnesium, phosphorus, sodium, potassium, selenium, and zinc.
4. Chocolate milk
Milk benefits the body in so many ways, like maintaining the health of the bones and teeth, due to its calcium and vitamin D content, among others. You probably know that already since you were a kid, but it is also important that you know it provides all the essential amino acids and offers little fat, since it’s an animal food.
A combination of milk with chocolate (or even other flavors like strawberry and vanilla) will provide more protein for muscle repair. Additional benefits of this drink are that it helps to provide fluid and electrolytes for hydration and boosts carbohydrates supplied to the muscles and liver.
Incorporate these foods into your diet, and balance them up with the right workout routine.
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