Hitting the gym (squats & Bench) isn’t enough if not supported with essential food to gain muscle mass.  The biggest weight battles are won or lost in the kitchen. Prioritize these 10 foods if you want to gain muscle mass and see results the healthy way.

  1. OATS: Oats are commonly served as a hot cereal for breakfast as they are packed full of fiber and complex carbohydrates to help fuel your day. Oats are also a great source of magnesium which helps in muscle building process by increasing key electrolytes in the body.

2. WHOLE EGGS: Eggs are the quintessential breakfast food and for good reason they are a nutritional powerhouse! They contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. And eggs are not harmful for your health, as numerous studies have already shown.foods for muscle mass

3. SKINLESS CHICKEN: Chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance.

4. FRUITS ANS VEGETABLES: They are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.

5. WHOLE GRAINS: Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. For example, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

6. LEAN BEEF: Lean beef is loaded with all sorts of things conducive for muscle growth, including iron, zinc and B-vitamins. More importantly, it provides the body with high quality protein, and a high level of amino acid that works with insulin to promote muscle growth.

7. NUTS: Nuts are a must for any person struggling to put on muscle weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. They are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline.

foods for muscle mass

8. COTTAGE CHEESE: Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than it would, if you had eaten whey.

9. TUNA: Tuna is ultra-rich in protein, and very lean, especially when compared to terrestrial animal protein. If you’re buying tuna steaks though, aim for sustainably fished tuna, since they are a heavily fished species.

10. SHRIMP: Shrimp is sweet, affordable and versatile in the kitchen. You might associate it with holiday get-togethers and snooty cocktail parties, but shrimp is actually a humble source of lean protein in a virtually fat-free package.


Written by Niyi Abgaje 


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