Muscle Building 10 Diet Tips

What if I told you that you could retain or even gain more muscle mass & strength with less training? The secret lies in your nutrition. As a personal trainer, most of my clients exhibit similar behaviour they train hard but they don’t give a damn about nutrition. So the time & effort they spend on training is wasted. Why do they sabotage their own success?

Because they think nutrition is complicated & want to avoid the topic. But ignoring nutrition isn't an option knowing how nutrition works will help you utilize it for your fitness & strength gains. This works for anyone & everyone for general fitness maintenance or muscle mass gain. To get you started, here is my best list of the top 10 foods to help you gain more lean muscle mass & strength.

1. Lean Red Meat:

This should be a staple of your diet if you want to gain muscle mass. Lean red meat is loaded with all sorts of things conducive to muscle growth, including Iron, Zinc and B vitamins. More importantly, it provides your body with high-quality protein (not all proteins are equal) & a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news a 3oz serving of lean red meat (Mutton) provides roughly the same amount of protein as 1.5 cups of beans but at half the calories. How about these recipes to help you make the most of your nutrition plans.

2. Skinless Chicken:

Like red meat, chicken is an excellent source of high-quality protein, which is important for muscle maintenance & repair, bone health & weight maintenance. And of course, there are so many ways you can cook & prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

3. Cottage Cheese:

Not many people know this but cottage cheese is almost entirely 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 for long periods without eating. Cottage cheese is also an excellent source of Vitamin B12, calcium & other important nutrients.

4. Eggs White:

Eggs contain high-quality protein, nine essential amino acids, choline, the right kind of fat & vitamin D. They provide the most value for your money. And eggs are not harmful to your health, as numerous studies have already shown. What was "bad" is good again: The Great Egg Debate: 4 Reasons You Need To Stop Eating Eggs The Great Egg Debate: Why You Should Eat Eggs, Why You Shouldn’t Eat Eggs.

5. Whey Protein:

There is a reason why whey protein supplements are the most popular supplement in the fitness industry they provide a fast & convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout & mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high-quality protein from whole foods & use whey protein as a boost.

6. Fish:

Fish are high in protein, low in fat, & rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism.

7. Oatmeal:

Oatmeal is a great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed the benefits of a low-GI diet include better micronutrient profile & more fiber Increased satiety decreased hunger lower subsequent energy intake (second meal effect) Fat loss In short, low-GI foods can enhance fat loss for those looking to lose weight & provide a constant source of carbs for muscle preservation. Wait, aren't carbs bad? Not if you do them right your Complete Carbohydrate Prep Plan the Power of Carbs. Eat what you want Your macros & the truth about carbs.

8. Whole Grains:

Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels & overall health. In particular brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss & strength gains.

9. Fresh Fruits & Green Vegetables:

Fruits & vegetables are a rich source of antioxidants which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as Vitamin C, Vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits & vegetables provide to aid in proper digestion & nutrient uptake.

10. Healthy Fats:

I know the thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone & growth hormones) which helps drive muscle growth & strength gains. In addition, fats are needed for many important maintenance functions. Polyunsaturated & monounsaturated fats are good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, & seeds they are also all rich in omega-3 and omega-6 fatty acids.