Nutrition, in addition to exercise and training, is critical to muscle growth. First and foremost, you must include all food groups in your diet. But which foods are best for increasing muscle mass?
Certain foods, I believe, help us build muscle more effectively than others. At the same time, certain foods may hinder your gains.
Eating well is important for many reasons, not just staying fit and losing weight. To maximize results and have the energy to do the workouts and be more productive throughout the day, make sure to eat the right foods.
Broccoli and spinach combined with lean meat, for example, promote muscle mass gain following an exercise routine. Furthermore, adequate carbohydrate and protein consumption is required. Broccoli and/or spinach should be present in the majority of your meals.
Let’s go over some essential foods that will help us build muscle effectively and quickly.
1- BROCCOLI
Broccoli is an excellent food for people who exercise regularly or participate in sports. It contains minerals that promote muscle mass growth. It also aids in fat loss. Broccoli, in my opinion, is the most nutritious and beneficial vegetable for people looking to gain muscle and stay fit.
2- SPINACH
Spinach contains glutamine, an amino acid that aids in muscle mass recovery, particularly after exercise. I always include them in my smoothies. The fiber in spinach is beneficial and aids in regular bowel movements, which is essential if you want to succeed in your fitness journey.
3- LENTILS and BEANS
Legumes are high in protein, fiber, and complex carbohydrates. For example, 100 grams of dried lentils contain approximately 25 grams of protein and 30 grams of fiber. Lunchtime is the best time to eat them, and soup is the best form to consume them.
In small amounts, beans and nuts promote muscle mass. A great meal would consist of rice, black or white beans, and lean chicken breast or lean steak. Simply determine the best type of beans for yourself. Some people prefer kidney beans, while others prefer pinto, white, or black beans.
4- SALMON
Salmon’s monounsaturated fatty acids appear to be ideal for improving joint and cardiovascular system functionality, as well as supporting muscle mass. Salmon is also easy to digest, making it an excellent dinner option.
5- FLAXSEED OIL
If you want to stay fit, you should include flaxseed oil in your diet. Flaxseeds contain a variety of nutrients that are essential for losing body fat and building muscle.
Flaxseed oil is one of the best plant sources of omega-3 fatty acids, which are essential for heart and brain health. The cold-pressed version should be kept in the refrigerator. Organic cold-pressed olive oil is also a good option for cooking.
6- QUINOA
Quinoa is ideal for replenishing reserves following a workout. Quinoa contains 15 g per 100 g. The grain also has high magnesium content (275 mg), which is essential for muscle contraction. If you enjoy salad, try quinoa salad with your favorite vegetables.
Quinoa is a complete food and an excellent source of vegetable protein, which can partially replace meat consumption. As a result, it is an ideal food choice especially recommended for vegans.
7- SPAGHETTI (PASTA)
Pasta, in addition to being a cheap and tasty food, has a number of health benefits. It’s an excellent choice for muscle building and weight loss, and it can instantly boost energy levels.
Including pasta in your daily diet is a healthy way to increase muscle mass because it is high in carbohydrates and protein.
Combining any type of pasta, such as spaghetti or penne, with Bolognese sauce and quality beef is not only delicious but also an excellent and ideal way to gain muscle. Pasta with chicken or fish is also a great option to meet your daily macronutrient requirements, which will aid in muscle growth.
Pasta is not only an excellent pre-workout fuel because it converts easily into energy, but it is also an excellent post-workout carbohydrate source that will repair and grow your muscles so that you can pack on some serious size and recover effectively after each workout.
8- BLUEBERRIES
Blueberries are low in calories (40 in 100 g) and high in antioxidants, which fight free radicals in our bodies. It goes well in smoothies and with oats and natural yogurt.
9- NUTS AND SEEDS
Nuts and seeds are high in protein and good fats, making them ideal for muscle growth. Unsaturated fats are abundant in nuts, particularly walnuts and pistachios.
10- SWEET POTATOES
Sweet potatoes contain carbohydrates, vitamins, and minerals that, like proteins, are necessary for the development of lean muscle mass.
Sweet potatoes are an important source of energy and muscle mass recovery.
11- THE LEAN MEATS (chicken breast, turkey, organic beef)
Proteins help to replenish and prevent muscle mass loss. Lean meats are the easiest for our bodies to digest.
Animal proteins are generally considered “higher quality” when it comes to muscle building due to the type of amino acids they contain. When it comes to protein sources, nothing beats chicken. It’s lean and simple to prepare.
Red meat and chicken provide enough protein to muscles each day, allowing them to grow bigger and stronger.
12- BREAD AND RICE
The available carbohydrates in bread and rice are also helpful in the development of muscles. Of course, one should consume it in moderation and in accordance with one’s dietary preferences.
Whole grains keep the energy levels high longer and strengthen the levels of growth hormone. By the way, choose your bread wisely.
13- FRUITS
Fruits are a good source of vitamins C and E and help muscles recover, regenerate, and grow new cells. Orange, tangerine, and grapefruit are a few examples of this.
Antioxidant vitamin sources are necessary for boosting the immune system. For supporting general well-being, nutrients like vitamin C, vitamin E, or beta-carotene are ideal.
You should include fruits like watermelon, melon, pineapple, apricots, strawberries, and cherries in your regular diet if you want to accelerate muscle building.
14- OATMEAL
Complex carbohydrates, fiber, and low glycemic index, convert oats into a micronutrient source that stimulates weight loss. It also aids digestion, preserves muscle, and prepares muscle groups for a hard workout.
Oats are essential to increase muscle mass. Rich in fiber, vitamins, and minerals, it is ideal to consume one hour before exercising & training or for breakfast.
15- DUCK BREAST OR LEG AND OTHER TYPES OF FISH (SEA BASS, TUNA, SARDINES, SHRIMP, MACKEREL)
Duck meat is popular in Asian cuisine and French cuisine. It is another type of lean meat with a high protein content that is beneficial for muscles.
Ducks use their pectoral muscles so frequently while flying that they develop more myoglobin than other poultry, such as turkeys, which do not fly. Although their myoglobin levels aren’t high enough to qualify them as red meat, they can almost certainly be classified as such in terms of cuisine.
Other types of fish also should be considered and added to our diet for variety and extra source of protein.
Matt M. Eccles is the founder of Vitality and Happiness Blog. He is a philosopher, psychology enthusiast, wellness and digestion expert, author, and world traveler who is passionate about helping others reach and experience optimum health, true happiness, and increased vitality. The purpose of this website is to motivate and inspire people to handle life’s challenges. Uplift and encourage you to succeed in life and be happy and healthy, increase life quality, and become the best version of yourself.