Bodybuilding is focused on building the body's muscle tissue through weightlifting and diet. Be it recreational or competitive, bodybuilding is often alluded as a lifestyle, as it concerns both the time you spend in and out of the gym.
In order to improve your workout outcomes and achieve your muscle growth goals, you need to concentrate on your diet, as consuming the wrong foods can be counterproductive to your bodybuilding goals.
Always Stay Hydrated! According to the research by Journal of Biological Chemistry (JBC) the human muscles are 79% water.
When body dehydrated the muscle volume is decreased due to decrease in the water volume in cells. This also slows down the protein production rate & increase it's breakdown rate.
Staying hydrated not only helps with maintaining muscle mass but it is also essential for healthy metabolism, brain function, joints lubrication, flushing agent & keeps mucosal membranes moist.
During the journey of building your muscles, it is necessary to keep exercising regularly & focus on the nutritional intake that you get by eating the food. Do prefer consuming muscle building foods to make your efforts result even more beneficial.
Nutrients required for healthy Muscles
- Healthy Fats
Foods that are a rich source of protein are beneficial for gaining the muscle mass. Along with fatty protein intake, you need to keep consuming carbohydrates and fats also. It is essential as these elements are a good source of energy. For lean muscles, it is necessary to carry out regular exercise sessions & focus on consuming calories at a higher rate.
Above nutrients can easily be found in the list of foods mentioned below. Add the following in your meals to take full advantage and reach your respective goals. You may also consult your fitness coach for any further instructions along the information provided in the article.
List of foods that are good for muscles growth & strength;
Three ounces of tuna that makes 85 grams of it contains 20 grams of protein. Moreover, tuna is very rich in vitamin A and also many types of B vitamins. These vitamins include B12, B6, and niacin.
These nutrients are essential for the body as they provide us with a lot of energy. Also that these nutrients help us in carrying out our exercise sessions regularly. Also that there is an abundant quantity of omega-3 fatty acids present in tuna. These fatty acids are very healthy for our muscles and play a significant role in maintaining muscle health.
Tuna works even more effectively in the case of older adults. According to the research, we get to know that omega-3 fatty acids are beneficial in stopping the loss of muscle mass. Also, these fatty acids help in stabilizing muscle strength that decreases with the passing age.
There is an abundant quantity of proteins present in eggs. Also, those eggs contain a significant number of healthy fats. Essential nutrients such as vitamin B and choline are present in an adequate amount in an egg that proves very healthy for the body. Also, these vitamins provide energy to the body.
We all know that the building blocks of proteins are amino acids. Chains of amino acids combine to form molecules known as proteins. Eggs contain a large amount of leucine, which is a specific amino acid that is very healthy for the growth of muscles.
3. Chicken Breast
Chicken breasts get considered amongst the most effective foods for the growth of muscles. It is so because they contain a lot of protein and other essential nutrients that are a must requirement of the body.
Three ounces of chicken breast that makes about 85 grams of it contains a total of 26 grams of protein. Also, chicken breasts are rich in B vitamin niacin and B6 vitamin.
These vitamins keep our bodies active and healthy. Also that these vitamins are essential for letting your body function as per the usual way. These vitamins are too good to consume because they play a decisive part in the growth of muscles. Not only this but also that chicken breasts are also famous for being effective in losing fat.
A great option that you should go with for improving muscle growth is salmon. This food is very healthy for the body as it is very rich in energy. Three ounces of salmon that makes about 85 grams of it has the following nutritional profile.
- 17 grams of protein
- 2 grams of omega-3 fatty acids
- B vitamins
Omega-3 fatty acids are essential for the body as they keep the body healthy. These fatty acids are beneficial for the growth of muscles. Also that these fatty acids are helpful in the process of muscle gain while carrying out the exercise.
5. Greek Yogurt
Most of the people present throughout the world prefer consuming dairy products while going through a journey of muscle gain. The reason behind this consumption is the richness of dairy products in protein. This yogurt contains both types of protein, which include the fast-digesting protein and the slow-digesting protein. According to researchers, we get to know that there is a significant increase in lean mass when we consume the combination of both the fast and slow-digesting proteins.
The Greek yogurt is a very nutritious food as it contains double the number of proteins as compared to that present in the regular yogurt. Eating this yogurt can be beneficial for the workout because of the plentiful quantity of both the types of proteins present in it.
6. LEAN BEEF
Beef is filled with high quality, B vitamins, protein, creatine and minerals. According to some research, eating lean red meat can boost the level of lean weight achieved through weight training.
26 g of protein per 100 grams of lean beef boasts high levels of zinc. Zinc is essential for the development of testosterone and also helps the body heal more quickly after exercise. However, the amount of proteins and calories is affected by the percentage of lean minced beef.
Shrimp is almost pure protein, and that is why they are included in our muscle building foods list. Every 85-gram serving of shrimps contains 18 g of protein, 1 g of fat and 0 carbs.
While healthy carbs and fats are crucial for an overall diet, throwing in some shrimps is a simple way to get muscle-building protein without consuming too many extra calories.
Like several other animal proteins, shrimps contain a large amount of amino acid leucine which is required for optimal muscle development.
8. COTTAGE CHEESE
Cottage cheese contains casein, which is a slow-digesting protein, that is why people like to consume it before going to bed.
Every 226 g of low-fat cottage cheese provides 28 g of protein, including a generous dose of essential muscle-building amino acid leucine.
Similar to other dairy products, cottage cheese can be bought with different fat content. High-fat varieties, such as creamed cottage cheese, have more calories. Deciding which sort of cottage cheese is better relies on how many extra calories you want to consume.
Nevertheless, it is a perfect muscle-building snack, no matter what kind you pick.
If you are looking for what to eat for muscle growth, particularly lean green muscle, then soybeans are your best bet.
They are a rich source of iron, phosphorous, and vitamin K. Iron stores and transports oxygen in the blood and muscles, and its deficiency can disrupt these functions.
Half a cup cooked soybeans include 15 g of protein, nutritious unsaturated fats and many vitamins and minerals. Moreover, soybeans boast all nine essential amino acids, which makes them perfect for vegans as well.
10. PROTEIN POWDERS
If you find it hard to get enough protein from your food alone, then you can consider adding dietary supplements as protein shakes to your diet plan.
Dairy protein powders, for example, casein and whey are among the most popular protein powders used all over the world by bodybuilders. Whey protein, in particular, contains all twenty amino acids, making it a post-workout hit.
However, there are other varieties for people who do not want to consume whey and casein. Some protein powders are made using pea, soy, chicken, or beef protein.
Quinoa is among the very few plant foods that have all nine essential amino acids, with the extra perks of magnesium, fibre, calcium, B vitamins, vitamin E, potassium, iron, phosphorus and the list goes on and on.
One cup (185 g) of cooked quinoa contains about 40 g of carbohydrates, 5 g of fibre, 8 g of protein, and a generous amount of phosphorus and magnesium. All these nutrients act as the fuel that you need to get active.
Buckwheat is a great choice for those who are looking for what food to eat to gain muscle. It is a seed that can be processed into flour and used instead of regular flours. Buckwheat flour contains about 8 g of protein per 60 g (half a cup) serving, as well as plenty of fibre and other carbohydrates.
It is a great source of minerals such as niacin, manganese, zinc, magnesium, folate, and phosphorous. These nutrients help the body stay healthy and make it capable of performing muscle-building exercises.
Moreover, Buckwheat also contains vitamin B6, which is needed by the body to absorb the amino acids from the food that you consume.
Tofu is frequently used as a substitute for meat. It is produced from soy milk, and it packs generous amounts of calcium. Calcium is necessary for bone health and proper muscle function.
Every half a cup (124 g) of raw tofu contains 6 g of fat, 10 g of protein, and 2 g of carbs. Foods like soybeans and tofu are rich in Soy protein which is regarded as one of the best-quality plant proteins.
That this why Tofu is considered as one of the best foods to eat to build muscle, that contains soy protein, for vegetarians and vegans.
Almonds are among the most muscle-friendly snacks as they deal with the cellular damage caused as a result of exercise.
About 172 g (half a cup) of almonds contains 16 g of protein and significant quantities of vitamin E, magnesium, phosphorous, and magnesium.
Almonds should always be eaten in moderation, as with peanuts, because of their high-calorie content. Half a cup of almonds has more than 400 calories.
Kale is the reigning king of muscle growth foods that packs a generous quantity of iron which is a mineral necessary for muscle growth and development.
Iron allows the body to circulate oxygen to the muscles, assists in their repair after intense exercise and promotes the synthesis of muscle fibres that offer the defined look everyone dreams of.
Another reason why Kale is the key to achieve positive improvements in muscle definition is that it, thanks to its iron content, improves stamina, enabling you to lengthen and step up your workout sessions.
Furthermore, Kale is also rich in vitamin K, that makes you feel good during your intensive lifting workouts.
16. HEMP SEEDS
Hemp seeds, also known as hemp hearts, are packed with amino acids that muscles consume in order to obtain strength and tone up. Three tablespoons of Hemp seeds contain up to 11 g of muscle-toning protein.
In addition, hemp seeds can also increase fat burning thanks to its gamma-linolenic acid (GLA), which is an omega-6 fatty acid that promotes healthy metabolism and battles inflammation in the body.
17. CHIA SEEDS
Chia seeds, despite being small, have tremendous health benefits and a lot of muscle chiselling strength. Only two tablespoons of chia seeds provide 11 g of gut-filling fibre.
Chia seeds’ main strength as a stronger-body ally comes from a one-two-stroke of omega-3 fatty acids and fibre that they deliver. The healthy omega-3s function to suppress inflammation and help strengthen and develop muscles via protein synthesis, while fibre (and protein) delivers consistent, long-burning energy required for muscle building exercises.
18. BROWN RICE
While 195 g (one cup) of cooked brown rice provides only 5 g of protein, it also has the carbs that you need to power your physical activity.
Also, some research has shown that rice protein supplements are capable of producing as much muscle gain as protein powder, like whey, during a weight-training exercise.
Consider consuming good carb sources such as quinoa or brown rice in the hours leading up to training for better results. This will make it easier for you to exercise, supplying your body with a greater incentive for your muscles to develop.
19. SWEET POTATOES
Sweet potatoes are rich in carbohydrates and fibre; offering 27 g and 4 g per serving, respectively. And that is why bodybuilders and gym freaks scarf these down.
Another reason why sweet potatoes are loved by bodybuilders is because of their low-glycaemic index. This means that they burn slowly in the body, thus, providing a long-burning and consistent source of energy after a workout.
Sweet potatoes are a great way of recovering your body’s stores of muscle glycogen after each workout. The fibre from sweet potatoes keeps you fuller for longer periods of time, thus helping to discourage overeating from crushing your fantasies of having a shredded and toned body.
To wrap it up!
These foods are a good source of the nutrients required by our muscles. It is always better to make a diet chart that lists these ingredients in the perfect balance, & then follow that diet chart accordingly. One must take care of their nutritional intake and physical activity in the right way for positive muscle growth.
Bodybuilding is evaluated by muscle strength and leanness rather than athletic success. Achieving the perfect look of a bodybuilder requires exercise that involves rigorous weight lifting and intense workouts.
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