Give us your email address and we'll send you our eBook on various aspects of fitness programs.  Then you will get our informative weekly newsletters, all free.

We respect your email privacy

Foods to Gain Muscle

Foods to Gain Muscle- A Consistent Diet of These for a Well-Tuned Body

Here Are the Best Foods to Gain Muscle

There is much more to building muscle than hitting the weight room.  There are certainly better foods to gain muscle than others, and getting those foods into your diet is what this article will talk about.  For you to construct lean muscle, it starts with what you feed into your body, in other words, a healthy eating plan.  The addition of a few foods that are especially good for muscle growth will be your ticket to a well-toned body. Here are some of the best foods to put on muscle:

Foods to gain muscle

The Top of the List: Turkey and Chicken

1.            Turkey breast and chicken breast. For building muscle, lean protein is what you want, and these two foods deliver the goods.  The body burns more energy (i.e. Calories) when it processes protein than with other nutrients, so it is less likely to be stored as fat as long as it consumed in moderation.  Plus because of its slower absorption rate, you will feel fuller for a longer period of time.  There are many other foods that fall into this category, but usually not as fat-lean, such as red meat, tofu, beans and lentils and shrimp.

2.            Fruits and vegetables.  We will also look for foods that are high in fiber to promote a digestive system that is fit.  The fiber that you will find in fruits and vegetables do a couple of things: they help in the absorption of nutrients into the system, and others to move food through the system and clean the intestines out.  Read more about soluble and insoluble dietary fiber and protein, and the importance of including both types into your diet.   If your diet has been short of fiber recently and you are going to increase it, bring it up slowly over a few weeks rather than abruptly.  Too much fiber suddenly in the digestive system can cause upset conditions until it becomes accustomed.

101 Muscle-Building Workouts & Nutrition Plans

101 Muscle-Building Workouts & Nutrition Plans

3.            Eggs. Eggs have long gotten a bad rap as cholesterol-laden food that you should avoid.  Eggs are high in cholesterol, but not the kind found in the saturated fat from certain meat.  The latest research has found that the cholesterol found in eggs has a small and clinically insignificant consequence on blood cholesterol.  But again, as long as they are eaten in moderation eggs will be okay.  Much of the health issues with eggs revolve around how they’re prepared.  Because of health considerations raw eggs are definitely out of favor.  If you fry them in bacon grease or other such unhealthy fat, don’t blame the eggs for your clogged arteries.  Hard boiled or poached are among the best.

4.            Salmon and other cold water fish.  You can rarely go wrong if you eat more fish, and because of their high protein content they are helpful for building strong muscle. One of the true super foods in this category is salmon, as it is high in protein as well as iron, vitamins A, B and D, calcium, selenium and phosphorus, all essential for muscle building.

The Best Foods to Gain Muscle Should Not Require Magic Elixirs

There are no quick-fixes to building muscle the right way.  You can target certain areas of the body to develop muscle, but fat is going to be reduced wherever nature says it will be reduced.  You can’t target fat loss, so if you build beautiful muscles in your abs, for instance, you won’t see them until you remove that layer of fat.  It all goes hand-in-hand with an effective exercise program, a good diet that promotes  a well-functioning liver. This will allow the  blood stream to be unencumbered with toxins and excess fats that will allow the nutrients to be delivered effectively.  This is all the healthy human body needs for it to work to build muscle and lose fat.

 

Related Article
The Food Rules for Building Muscle - STACK News
The Food Rules for Building MuscleSTACK News“A lot of athletes wrongly think they need to eat more food at the meals they're already eating,” says Meassick. She explains that when you eat more than what you need for energy or muscle growth in one sitting, your body stores the excess calories as fat.
More at The Food Rules for Building Muscle - STACK News
Related Video

Post Workout Meal- Here Are the Best Foods to Build Muscle

The Best Post Workout Meal to Build Muscle

Here we will talk about when your post workout meal should be, and what types of foods will be best for that meal.  We will discuss protein as the foundation of what you should eat at this time, and it should be within one hour after your workout, and preferably 45 minutes.  This is when the muscles will absorbed the most nutrients and when glycogen is replaced most efficiently.  This is considered the “golden hour”, and is the time when you should be eating the your best diet.

Protein Is the Foundation of Our Post Workout Food

For the foods we will be eating during this golden hour, protein will be first on the list for optimal glycogen replacement.  Next, most experts recommend carbohydrates, and although they are necessary, for proper weight management they should fall well behind your proteins.  When we retool our exhausted muscles with amino acids from the protein we have consumed, we build the muscle stronger than previously.

We will be looking for high protein foods, and what foods are the best for gaining muscle. It doesn’t have to be a big meal, but something like a high-protein shake works well.  Just be careful that it isn’t one of those high sugar, high carb smoothies.

Beef, and fish, chicken and eggs make up an outstanding list of protein sources, but let’s think a step further.  We actually eat whatever goes into those foods, as whatever they eat will go into their muscle fiber,  and that’s what we will end up eating.  So we will get into how these foods are grown or raised.

Foods that Constitute the Best Post Workout Meal:

Post Workout Meal

Elevated Calorie Burn Up to One Hour Post Workout

 

Grass-fed beef
Organic chicken
Wild salmon
Organic DHA- Enhanced eggs
Organic, plain yogurt
Tempeh (for vegetarian diets)
Quinoa (for vegetarian diets)
Almonds
Apples

You will find something for everyone in this list, with great snack foods, foods that will fit right in with your vegetarian diet plan, and great post-workout foods.  Just remember that because a six ounce steak is an excellent source of protein, a 12 ounce steak is twice as good.  Unfortunately it doesn’t work that way.

Low Fat Good Food Cookbook

Low Fat Good Food Cookbook

When we get into diets loaded with carbohydrates and whether they be reduced in the post-workout meal, we are talking to those who are concerned with weight control.  In recent studies it has been established that the consumption of protein enhanced protein synthesis, adding carbohydrates is large or small quantities did little to promote the increase of protein synthesis. This will encourage the body into tapping into its stored extra fat, which is what we want.

This goes against the idea that the body after a workout screams for carbohydrates to build up its missing glycogen levels.  Provided you don’t need to lose any fat or have just finished a marathon, the body has a great supply of glycogen to keep it working optimally.  Also, your regular consumption of carbohydrates on a day by day basis will be more than sufficient, and won’t have to be enhanced in you post workout meal.

 

Related Article
New year, new diet: We compare Ideal Protein, Paleo and Bulletproof - lehighvalleylive.com
lehighvalleylive.comNew year, new diet: We compare Ideal Protein, Paleo and Bulletprooflehighvalleylive.comJust eat and feel your brain, body, and hormones re-awaken as you effortlessly lose weight and gain muscle on little or no exercise." The diet calls for eliminating sugar, replacing the calories with fats such as grass-fed butter, ghee (clarified ...and more »
More at New year, new diet: We compare Ideal Protein, Paleo and Bulletproof - lehighvalleylive.com
Related Video

Benefits of Whey Protein- Five Ways it Could Help You

How the Benefits of Whey Protein Will Help Your Health

benefits of whey protein

The health benefits of whey protein go farther than just  a supplement to gain muscle.  Body builders and others have used and continue to use whey protein as a way to add protein to their diet, and whether or not you think you need the product to supplement your protein intake, you should at least know more about this popular product and what it can potentially do for you.

Whey protein is a by-product created from the fluid material in the making of cheese from cow’s milk.  It is marketed as a dietary supplement, and we will point out some of  its advantages. As with any supplement, you should always question what any potential side effects might be.  This interesting piece will point out what some of them might be.

Most People Use Whey Protein for Muscle Development

1.    Muscle enlargement.  Based on studies of the affect of weigh protein has on accelerating muscle development, whey protein has become a staple for body builders for gaining muscle. In many cases high level athletes and body builders need a protein boost, and if used in moderation there are no documented negative side effects, with the exception of those allergic to dairy food.  Also, it has been known to have healing affects for athletes who get injured.

2.    Expecting mothers. Many doctors have advised their pregnant mother patients to take whey protein to give them the essential amount of amino acids that will go to support a developing baby.  Additionally, as a baby goes through its growing phases, it will be highly vulnerable to various health problems.  It is believed that whey protein will help to defend the baby from any of these health complications.

3.    Battling degenerative illnesses. Degenerative illnesses affect three specific areas: the nervous system, the muscular system and the skeletal system.  They are usually not curable, but may be dealt with chemotherapy, surgery and appropriate eating.  Whey protein could be part of the diet plan due to its rehabilitative effectiveness as to muscle development.  Other illnesses such as cancer, AIDS and diabetes cause muscle power to lessen, and may be combated with and increased intake of whey protein.

Prolab Pure Whey Protein 5lb 71 servings Bulk Protein at Deep Discounts

Bulk Protein at Deep Discounts

4.    Vegetarians.  For those on a vegetarian or vegan diet, as well as so many other diet plans that reduce or eliminate needed nutrients, those that require protein could fill the gap with whey protein.

Sci-Fit 100% Whey Isolate 3lb Protein

Sci-Fit 100% Whey Isolate 3lb Protein

5.    Weight loss. Two of the significant areas for weight loss are muscle gain and insulin sensitivity, and recent reports have emerged as to the connection between whey protein and these two weight management issues.

The Benefits Are Numerous, but Use in Moderation

Whey protein is good for the body – no doubt about it – however excessive consumption of anything is never helpful.  Other than using whey protein in massive quantities, people who are lactose intolerant should take whey protein isolate rather than the regular kind as the former contains less lactose content.  But considering all its health benefits, there could well be a place in most people’s diet plan for whey protein.

 

Related Article
How to keep that weight-loss resolution - Monroe News Star
Monroe News StarHow to keep that weight-loss resolutionMonroe News StarResistance workouts build muscle and muscle burns more calories. Doing only ... She also suggested that you use smaller plates; fill half your plate with non-starchy vegetables, put out a fruit bowl, and eat slowly and chew your food thoroughly. On the ...and more »
More at How to keep that weight-loss resolution - Monroe News Star
Related Video

Banana Health Benefits- Potassium and a Whole Lot More

Bananas Help to Stop Cramps When Exercising

Bananas should be on everyone’s list as one of the ideal snack foods to be eaten anytime.  We will tout these banana health benefits largely because of potassium, but they are also high in other in other nutritional value.  Add in the fact that they’re easy to handle (they come in their own packaging) and have a natural sweetness when they are ripe, and they should be a part of everyone’s diet.  They are important for those who are building muscle, and it’s all because of the nutrient potassium.

banana health benefitsBananas are one of the best sources, but not the only source, of potassium.  After exercise when the muscles have been broken down, potassium helps to get them firing again, helping to boost recovery.  Here is what potassium does to help the muscles bounce back, and if we don’t get it why we often get terrible cramps.

What Is it about Potassium that You Need

Potassium is an electrolyte that helps control fluid balance on either side of the cell walls.  After the body loses water in large quantities from sweating, a balance is created.  This imbalance causes the muscle cells to become smaller.  With the help of salts, potassium transmits messages to the cells from the nervous system.  These nerve impulses help to control these muscle contractions.

With the stress we put our muscles under, optimal muscle contraction is important for the muscles to carry on while under this stress.  To perform those functions we need enough water and enough electrolytes to carry out the needed muscle contraction.  Bananas, we know, are a prime source, but there are others.

Weight Trainers Have Always Taken Advantage of them

Like every miracle food, bananas should not be your only source of potassium; you can find many other additional options, such as:

Potassium Nutrition

Potassium Nutrition

o Lima beans
o Asparagus
o Avocados
o Nuts
o Beans
o Dry peas and beans
o Cantaloupe
o Potatoes
o Carrots
o Raisins
o Sardines
o Citrus fruit
o Spinach
o Whole grain cereal
o Flounder
o Catfish
o Trout
o Cod
o Green beans
o Peaches
o Prunes and prune juice
o Pumpkin
o Winter squash
o Yogurt

Obviously there are a great number of foods that you can get your potassium from.  By consuming a range of foods consistently you will be able to get the added benefit of a food synergy that is more effective than vitamin supplementation alone.  Also, bananas are elevated in carbohydrates, and you want to keep those carbohydrates to a minimum as a percentage of your total diet.

Some of the other advantages of a diet rich in bananas are its nutrients that will decrease hypertension, which is becoming a greater health issue around the world.  They also have been attributed to helping with healthy bones, higher nutrient absorption, and sustaining a healthy digestive tract, preventing cancer, and also acting as an anti-inflammatory agent.  It definitely is one of those foods to always have around to snack on.

 

Related Article
Jones wins UFC 182 grudge match over Cormier - Waterloo Record
Waterloo RecordJones wins UFC 182 grudge match over CormierWaterloo RecordJones put his arms in the air, while an exhausted Cormier leaned against the fence. Both men came into the fight unbeaten, although Jones has a loss by disqualification on his record. That came in December 2009 for an illegal elbow that was thrown when ...and more »
More at Jones wins UFC 182 grudge match over Cormier - Waterloo Record
Related Video

Work Out Nutrition to Get You Through Your Workouts

The Right Foods for Work Out Nutrition

Adding nutrition to our workouts is the only way to for gaining muscle, and getting the right foods for the best work out nutrition will feed that muscle-building.  It isn’t entirely how much time and energy you put into your workouts, but knowing  the the right diet, and understanding how they work with the body and the optimum times to consume them are some of the things we will discuss here.

We will examine three approaches to a healthy diet for work out nutrition based on three recent studies.  These examine the best foods and also the right time for increasing the extra fat you burn, which will boost your vigor and reduce muscle soreness.

Workout Nutrition Begins With a Solid Breakfast

1.    The best time to eat a high-cal breakfast.  Most people realize that breakfast is the most important meal of the day.  We talk about why it is important and the types of food you should be looking to eat at breakfast. But a recent study in the Journal of Physiology brought an interesting slant on when you should eat breakfast.  It found in a six-week analysis that those who consumed a high-calorie, high-fat breakfast before they worked out gained an average of three pounds.  Those that ate an identical breakfast after their morning workout gained no weight.

High-Performance Nutrition: The Total Eating Plan to Maximize Your Workout

High-Performance Nutrition: The Total Eating Plan to Maximize Your Workout

Obviously it’s not fun exercising on an empty stomach, so you have to eat something.  So make it something like yogurt that will not cause the insulin spike that a large meal will cause.  When the body releases this insulin to help in the digestive process following that big breakfast, it blunts the adrenaline surge that you get from a workout.  This adrenalin is a fat-burning hormone, and without it less fat is burned, causing the weight gain in the group that had breakfast prior to the workout.

2.     Protein digestion as we age. It has been assumed until recently that we are less capable of absorbing and digesting protein as we get older.  A report recently was published by the American Journal of Clinical Nutrition states that twenty grams of protein taken post-workout can regardless of age increase muscle building.  A high protein diet at any age can work wonders for building lean muscle, as long as you don’t overdo it.

3.    Post-workout muscle discomfort.

A British study says that we don’t have to put up with post-workout muscle soreness as we once thought.  Drinking one ounce of concentrated cherry juice twice a day for ten days helped in the recovery process over those that didn’t.  A few of the other juices that have these anti-inflammatory and antioxidant qualities are acai, blueberry, cranberry, grape,  and pomegranate.  These juices juices have qualities similar to those found in ibuprofen and aspirin.  They are excellent for work out nutrition, and should be included after you work out

Slow Release Refined Carbohydrates Provide Great Work Out Nutrition

When we are looking for those foods that provide the best work out nutrition, unrefined carbohydrates will be on the top of our list.  Unrefined carbs are rich in vitamin, minerals and fiber, all necessary for the production of energy.  These natural fiber foods are responsible for maintaining proper blood sugar levels and for weight control act as a barrier in the digestive system for controlling appetite.

Insulin plays a huge function in fat storage, so keeping it under control is imperative for weight control.  Best examples of slow release carbohydrates are oatmeal, bran cereal, and whole wheat products.  By consuming them around three hours before your workout will also help you burn extra fat.

 

 

Related Article
What is on our vets' wish lists for 2015? [H&H VIP] - Horse & Hound
Horse & HoundWhat is on our vets' wish lists for 2015? [H&H VIP]Horse & HoundMost of us withdraw our horses from the food chain by signing section IX of their passport. We don't eat horses and we ... it to a sarcoid are still unclear. Through measuring changes in the cell's proteome — the proteins the cell makes — as sarcoids ...and more »
More at What is on our vets' wish lists for 2015? [H&H VIP] - Horse & Hound
Related Video

Benefits of Vitamin D

Vitamin D for Gaining Power and Losing Weight

As we learn more about the benefits of vitamin D, we are learning more about how this vitamin will help us.  We will talk about our sources of vitamin D in a minute, but first here are several of the exciting latest findings for this genuine wonder vitamin.  There is in fact verification to linking vitamin D to the reduction of Alzheimer’s Disease, benefits to eye health, helping to prevent Type 2 diabetes, controlling seizure in epilepsy, and the treatment of tuberculosis.

Gaining Strength Will be Among the Major Benefits of Vitamin D

But at this time we are going to concentrate on strength and losing weight.  From a recent investigation available in the journal of Clinical Nutrition, it was established that when trainees combined vitamin D with resistance training there was a greater positive change in waist-to-hip ratio compared with people that did only resistance weight training.  Waist-to-hip ratio is now considered a much better gauge for determining your threat for heart illness and type 2 diabetic issues as opposed to body mass index (BMI). The ratio really highlights the importance of dropping abdominal fat for improved well-being.

Additional research has found that those with higher levels of vitamin D in their body had more arm and leg strength, with a superior correlation established with strength in the arms.  We as a rule associate this vitamin with helping bones take in calcium, but newer findings have shown that it plays a crucial role for the improvement of fast-twitch muscle fibers.  Considering that upper body and arms comprise greater amounts of the fast-twitch muscle fibers as opposed to the legs, this is the reason why the vitamin will have a greater consequence on the upper body.

Vitamin D and Injuries to NFL Players

In one more study of NFL players it had been found that players who suffered muscle injuries generally had significantly lower levels of vitamin D.  Surprisingly, this study found that 27% of the players on this study had deficient amounts, which means that if those deficiencies were addressed by all professional teams it could be possible to scale back athletic injuries, maybe dramatically.

Then how to find the most effective ways for us to get this important vitamin, and is there any risk from getting too much?  The best means is from the sun.  When the cholesterol in the skin is subjected to sunlight, it is converted to vitamin D.  However since we have been told how detrimental cholesterol and sunlight is to our well-being, it is no surprise so many individuals remain deficient.  Like anything, they need to be kept in moderate amounts.  It is suggested that sun exposure on the arms and legs for 5-30 minutes daily twice a week at midday will be sufficient.  This is where we should be getting 80-90% of the vitamin.

Of course if it is winter and you do not see the sunlight for weeks at a time you may have to look elsewhere, and there are some excellent food options.  Vitamin D fortified orange juice or milk is good, as are egg yolks, cheese, fortified cereal and butter.  Salmon and additional fatty fish are also excellent sources.  But since it is suggested that we consume 600-800 IU of vitamin D, which is a lot of salmon to eat if you don’t have supplementary sources.  Supplements in this case may be the final option, but most experts that aren’t selling vitamin supplements concur that this isn’t the top source of vitamin D.

 

 

Related Article
Face your fitness goals - Jamaica Observer
Jamaica ObserverFace your fitness goalsJamaica ObserverLack of activity will only compound the problem of unwanted weight gain. Maybe it's time to visit that football field nearby and complete a ... Anything that will facilitate some cardio as well as give you some muscular strength and endurance will do ...
More at Face your fitness goals - Jamaica Observer
Related Video

Muscle Gain Truth Tips for Gaining Muscle

Muscle Gain Truth Tips to Gain Muscle Through Diet

Muscle gain truth is hard to come by nowadays with all the chemical enhancements that are common place. But there are some essential rules that the natural bodybuilder needs to follow in order to gain muscle mass. First of all the importance of a good bodybuilding diet cannot be underestimated, as it is not the time in the gym that builds the muscle, it is the recuperation period and post workout nutrition that achieves the results.  So here we will give you six muscle gain truth tips for gaining muscle.

6 Things You Should Know about Diet

1.  You need to eat regularly every 3 hours, which will mean eating 5 to 6 meals a day. By eating small but frequent meals you ensure that your muscles are receiving a constant flow of protein and nutrients, while at the same time controlling your blood sugar levels. Digesting food is a thermogenic process, which involves the burning calories and the more muscle you build the more calories are required to maintain the muscle. Another reason to eat small meals is to ensure that you do not overload your digestive system. Do not forget when we say five to six meals we do not mean banquets, one meal can simply be a tuna sandwich and protein shake.

2.  You need high quality lean protein to gain muscle mass. Whey protein is the preferred source and the most biologically pure. Other good sources of protein are eggs, all white meats and tuna. Research states that you require at least one gram of protein for every one pound of body weight in your bodybuilding diet.

3.  Stay away for the simple carbohydrates.  These are the cakes, sweets and biscuits, they are worthless and will turn to stored fat in no time. Steer towards the healthy slow release complex carbohydrates predominantly found in wholegrain rice, brown pasta, wholemeal bread and all types of fruit.

4.  Include good quality fats into your diet.  Good sources include nuts, olive oil and oily fish. Good quality fats increase testosterone production, the main growth hormone responsible for gaining muscle mass.

5.  Recuperation is vitally important to gain muscle mass. Once a muscle has been trained always allow 72 hours before training that particular muscle again. This will ensure that all the micro tears imparted on the trained muscle have repaired and that the muscle is back to full strength.

6.  People ask if creatine is important for muscle gain truth is yes.  Creatine is well proven for creating optimum muscle size and muscle strength, so make sure you use it in your bodybuilding diet.

In order to gain muscle mass the number of calories ingested must exceed the number of calories burnt. Do not fall prey of the low fat diets, which significantly lower your caloric intake and at the same time lower your testosterone levels which inhibits muscle growth.

Related Article
26 Weight Loss Tips Based on Science - Care2.com
Care2.com26 Weight Loss Tips Based on ScienceCare2.comIf you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet. Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat ...5 things ruining your weight loss effortsTheHealthSiteall 10 news articles »
More at 26 Weight Loss Tips Based on Science - Care2.com
Related Video

Diet Designed to Make Muscle

What Should be Your Diet Designed to Make Muscle

In this article we will show you how to make up a muscle diet designed to make muscle. Learn the significance of protein in your muscle diet in order to achieve maximum muscle gains. Learn how to determine the amount of calories required to maintain body weight and be able to choose good sources of healthy fat.  A lot of thought needs to go into producing a muscle diet designed to make muscle, and we are going to address the main requirements in order for you to easily understand.

When we eat food it is broken down into fuel, which is used to sustain life and all of our energy requiring activities. There is a base level of calories required to maintain body weight.  In your muscle diet in order to make muscle your calorie intake needs to be greater than your calorie expenditure.

Protein Is the Building Block for Muscle Growth

The most important nutrient in your muscle diet is protein. Protein is the building block muscle consisting of a full range of essential and non-essential amino acids. Amino acids are the muscle repair agents, which are vitally important after your workouts. When undertaking weight training it is important to increase your protein intake to make muscle. Scientific research suggests that your protein intake should be in the region of 1 gram for every 1lb of body weight.  When consumed at these levels you will ensure adequate supply of amino acids to support muscle repair.

The next most important nutrient is carbohydrate, which should form up to 50 to 55% of your muscle diet. There are two main forms of carbohydrates simple and complex basically bad and good. Forget and avoid simple carbohydrates they are worthless and are in abundance in sweets, cakes, sugar coated cereals and biscuits. Always opt for complex slow release carbohydrates as found in brown rice, brown pasta, wholemeal bread, fruit and vegetables like broccoli.

Healthy Fat Is a Necessary Ingredient for Muscle Growth

The third most important supplement in your muscle diet to make muscle and which is essential to make muscle is fat.  It has been scientifically proven that good quality fats in your muscle diet have a positive effect on testosterone production, which is the main hormone responsible for building muscle. Good sources of fat include nuts (particularly almonds), virgin olive oil, oily fish particularly salmon and mackerel and flax seed.

There you have it, incorporate high protein, complex carbohydrates and good sources of fat in your muscle diet to make muscle.

Muscle Building Diets from jonmusclemass on Vimeo.

Related Article
Asher builds a business out of bodywork - Napa Valley Register
Asher builds a business out of bodyworkNapa Valley Register“A year after I began working in the food industry, I realized that I wanted to return to my massage work … I really enjoyed working with clients who had injuries, helping them to relieve their pain, increase range of motion and keep their bodies in ...
More at Asher builds a business out of bodywork - Napa Valley Register
Related Video

Polls

What do you feel is the most important way to gain muscle?

View Results

Loading ... Loading ...