Foods to Build Muscle
Fats were deemed bad years ago. Then it was carbs. Now gluten is the devil. Red meat has also gotten a negative rep. At the same time, bodybuilders recommend eating every 3 hours but intermittent fasting is more popular than ever.
What gives? Why is it so complicated and why are there so many contradictions?
This is a relatively new issue, however. For most of human history, we didn’t spend time thinking about what we should eat. They were well aware and followed the eating habits they formed through childhood. These were traditional eating habits of family and food culture.
You can reach your goals without stressing over what you should eat or spending long hours at the stove. The following nutrition habits can help you gain and maintain a lean and muscular physique, remain strong in the gym, and could, possibly keep you from having to use a medical alert necklace.
Unprocessed foods have not been altered in any way. They can be purchased in the natural state that they were grown in. A freshly picked apple, for example, is unprocessed. The only process would be to wash eat and eat it. Apple jelly, on the other hand, has a long list of other ingredients including sugars and preservatives.
One of the main benefits of eating unprocessed food is that it gives you better control over the number of calories that go into your body. Hidden sugars and fats are also contained in most processed foods. And contribute to the high number of calories they contain. For those who desire to gain weight, this might be good but not if you are trying to lose or maintain your current weight.
List of Unprocessed Foods
- Fresh meat
List of Processed Foods
- Fruit bars
- Frozen pizza
- Frozen meals
The first rule of nutrition is to eat unprocessed food as much as you possibly can. It is ok to have a treat now and again, but most of your meals should be made up of unprocessed foods to give you better control over your caloric intake.
Eat Protein with Every Meal
Protein is essential for optimal results from weight lifting. If you do not get enough protein, you won’t get the proper recovery and therefore will not get make the proper progress.
Protein is also important for fat loss. It will keep you full longer and its thermic effect is higher. What this means is that more of your gets burned for digestion when it is higher in protein.
Fortunately, you don’t have to have much protein. You just need .82g per lb of your body-weight for adequate muscle recovery and building additional muscle mass.
So if you are 80kg/176lbs, you will only need 145g of protein.
The simplest way to reach your daily protein absorption is to eat a source of whole protein with every meal.
Red Meat: beef, lamb, pork, dear, buffalo, etc.
Poultry: Chicken, duck, turkey, etc.
Fish: Salmon, tuna, sardines, mackerel, etc.
Dairy: Milk, cheeses, yogurt, whey, etc.
Eat Your Veggies
Vegetables are low in calories. Salad is considered to have “negative calories. This means that it takes more energy for your body to absorb and digest the food than calories contained in the food.
Veggies, therefore, are exceptional for weight loss or weight maintenance. You can fill your stomach with veggies, not feel hungry, and get little to no calories.
An optimal goal is to have your plate half full of veggies. This gives you the benefit of keeping other things like high carb and processed foods off of your plate. It can make losing and maintaining your weight so much easier.
Vegetables are also full of vitamins and minerals that also help with recovery from weight lifting. They are also full of fiber and help with digestion.
Best Vegetables for Weight Lifting
If you just don’t like vegetables, you need to familiarize yourself with condiments and spices that make them task great. Steaming and boiling is the worst way to try to eat veggies when you already hate them. Grill your veggies and add salt, pepper, and a tbsp of olive oil.
Overall, limit carbs, eat good fats, eliminate processed foods, and drink plenty of water. Don’t chase perfection and you should be successful.
by: Ashley Hicks