Are you tired of constantly working out in the gym and not getting satisfactory results? If yes, then the problem probably lies in your nutrition.
Often times you may feel like you are doing everything right, from weightlifting to running and using other equipment as well but all in no vain because of inadequate results. This is because you are not providing your body with nutrients that help one gain muscle mass, however, the goal here is to achieve lean muscle mass which is obtained through a healthy diet and lifestyle.
I would recommend you to not rely on your trainer to guide you through nutrition because you are better aware of your own needs yourself. The whole point of the exercise is to get to know your body better and no one can give you effective advice but yourself when it comes to nutritional guidelines.
As hard as it may seem, our blog is focused on providing easy solutions with all information necessary to help you achieve the results you desire through food and nutrition.
The two major components required for building muscle in your body is protein and positive nitrogen level. A positive nitrogen level in your body is an indicator that your body supports muscle building.
Protein intake should be balanced with an adequate amount of carbs, vitamins, essential fats and antioxidants for effective results. Along with everything mentioned above, you should try to aim for a low inflammation level which can be achieved by eliminating sugar and energy drinks from your diet.
People tend to experiment a lot until they finally realize it has nothing to do with actual results but how it makes them feel instead.
There are general myths associated with gaining muscle and food items mentioned below which are important for you to note:
- Energy drinks help gain muscles
- Coffee helps build muscle mass
- Home-made protein shakes are not as effective
- A greater amount of carbs should be consumed
- Diet is not as important
Energy drinks, coffee and carbs all provide one with instant energy that they confuse with nutrients which is not the case in general.
Home-made protein shakes are filled with extra nutrients designed to help you achieve results slowly but long-lasting ones. The body you want and the body you have (even after non-stop gyming, weightlifting, and exercise) is separated by a thin line called nutrition.
We have outlined eight mass building foods to help you get the body shape you desire.
- Lean red meat
Red meat is filled with an adequate amount of creatine, carnosine and taurine (biomolecules) that enhances cellular hydration, strength development and muscle building.
Lean Beef is essential for building lean muscles because of its high protein content along with cholesterol (fat), zinc, iron and B-vitamins that all assist in muscle growth.
Egg is rich in protein required for muscle building. It has just the right amount of fat and other nutrients such as choline and Vitamin D, both of which are good for muscle mass.
Eggs are a healthy way to add more value to your diet by incorporating it in DIY protein shake at home. They are not harmful and in fact a healthier alternative to protein shakes which provides only short-term results.
Eggs are said to have nine different amino acids that assists not only muscle building but also repair and maintenance.
- Whey Protein
There has been a drastic increase in the use of protein supplements over the past few years and there is a reason why it is so popular in the fitness industry.
It is a source of instant protein at an affordable price and is usually taken before workouts for effective results. It is however advised not to completely be dependent on it and consume whole foods and proteins from natural alternatives.
- Greek Yogurt
Here is another tasty alternative to the same old breakfast routine that gets boring after a while. This nutritious food is packed with calcium and protein with a thicker consistency and low sugar content perfect for an effective muscle building routine.
This healthy breakfast cereal is rich in fiber and whole grains that gives you instant energy and fuel to last you all day long.
Apart from this, oats are a great source of magnesium that removes any hindrances caused in the muscle-building processes. Incorporate milk with a bowl of oats, some fruits and a drizzle of honey to get the most out of the meal.
Milk and other dairy products are packed with protein content in quantities perfect for muscle mass. Choose skimmed variations as an alternative to whole since they help you build leaner muscles which is the basic goal.
- Cottage Cheese
Cottage cheese is low in fat content but high in proteins listing it as a rich source of protein. It consists of both the whey element and casein protein in equal quantities that boost the muscle-building process.
It can be used both in sweet or savory dishes as per your preference.
- Dry fruits
Nuts and other dry fruits such as almonds, walnuts, and peanuts, are all an effective source of essential fatty acids and vitamin E that works toward effective muscle building.
It is required to be consumed in the raw state or in butter form both of which are healthy in their own way.
Remember, every food has its own benefits and nutrient content and hence a combination of all should be consumed in order to produce satisfactory results.
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