How to gain muscle? To start with you need to eat foods high in protein. Today, we’re going over foods that are great for building muscle. We’re going into serving sizes, proteins, and fat they offer.
Foods That Are Great For Building Muscle
Beef – The Complete Protein
- 340 Calories
- 38g of protein
- 20g of fat
- No carbohydrates
Beef can play an integral role in the muscle building process. It has an extremely high content of good quality protein, and also contains additional amino acids that are known to interact with insulin in a way that promotes the shutting of proteins from the blood into the muscle tissue. Which promotes muscle growth.
Beef also contains an abundance of important vitamins and minerals. Such as the B-vitamin, Iron, and Zinc, and a substance known as Conjugated Linoleic Acid (CLA). Which are all suggested to muscle growth.
Brown Rice – The Slow Release Carbohydrate
- 110 Calories
- 3g of protein
- 1g of fat
- 23g of carbohydrates
Brown rice can play an indirect, yet important role, in the muscle building process. Brown rice is high in a lower GI carbohydrate, providing us with prolonged energy throughout the duration of the day without a crash. This energy can be used to fuel high-intensity training sessions, which is the key driver to build new muscle tissue.
Furthermore, brown rice has also been suggested to increase the levels of growth hormone in the blood, which can lead to increase muscle growth and fat loss.
Eggs – Perfect Protein
- 76 Calories
- 7g of protein
- 5g of fat
- 1g carbohydrates
Eggs are also one of foods that are great for building muscle. Eggs are one of the most complete sources of protein on the planet. They contain a vast array of amino acids that are essential to building lean muscle tissue, while also providing the body with a host of essential vitamins and minerals that can lead to optimal metabolic function and immune health.
Eggs also contain a decent portion of good quality fat that has been associated with improvised levels of blood cholesterol and increased health. The kicker? You need to eat the yolk.
Chicken – Lean Protein
- 230 calories
- 47g of protein
- 5g of fat
- No carbohydrates
Similar to beef, chicken is a fantastic source of good quality protein, which in itself is absolutely essential to the repair of damaged muscle tissue, and of course the building of new muscle tissue. Chicken typically has a lower fat content than other meats which makes it a great option for those looking to put on lean mass.
As an added bonus, chicken is extremely versatile and can be cooked in HUGE batches, making it the perfect option those who don’t have access to healthy lunch options at work on the go.
Oats – Mass Building Carbohydrate
- 389 calories
- 17g of protein
- 7g of fat
- 66g of carbohydrates
Oats are another great sources of carbohydrates that register a low GI value. This ensures a steady stream of energy is provided to the body, without a ‘sugar crash’. Furthermore, oats are minimally processed and contain a high amount of fiber. This increases satisfaction after eating, while also promoting improved gut and digestive health!
Due to a high satiety rating, oats can curb hunger signals, which can also promote fat loss over time, making ideal for those trying to add lean mass and reduce fat mass.
In conclusion, these are the foods that are great for building muscle. check out top five super foods that need to be on your plate.