foods that help you gain muscle
3) Brown rice. A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.
This list will help you ââ 20 super foods you need to build muscle & lose fat. 1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
A good source of glutamine, the amino acid that is important for lean muscle growth. In addition to glutamine, spinach can increase muscle strength and endurance. 12) Apples. The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.
Sweet potatoes contain potassium and fibre, which are both important for muscle building. Most importantly, sweet potatoes also have low GI (glycemic Index), meaning that they give you more energy to help you get through your workout in the gym.
Another muscle mass-building powerhouse that youâre probably already familiar with is salmon. Salmon has two vital ingredients for muscle mass, protein and Omega-3 fatty acids (DHA and EPA, to be exact), as well as vitamins D, B12, and niacin. The ingredients in this fish help prevent muscle breakdown, while also improving heart health.
6) Cottage cheese (organic) Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night. 7) Eggs.