Staying fit means having the perfect body mass, neither having too much fat nor having a skinny body. For going big, it is essential that you gain muscle and not fat. Only then would you be able to flaunt your body and grab everyone’s attention. And trust us, only squats and bench presses are not going to help you if you are aiming to gain muscle.
Unless you are having a diet that has enough muscle-building material, all your effort would be in vain. Rich diet having a complete protein and other nutrients are what you look for. You should include natural foods to your diet that help to gain muscle.
Read below our List of Top 10 Natural Food Items that can Help You Gain More Muscle and Strength:
Eggs Contain a High Amount of Protein, Amino Acids, Choline and Vitamin D that have been known for building muscle and giving strength. Avoid the egg yolk if you have too much of body fat as it contains a high amount of cholesterol.
2. Lean Meat
It has been considered to be a great muscle building food item since ages due to the presence of a high amount of Protein, Vitamin B, Cholesterol, Zinc, and Iron in it. The protein and amino acids present in lean meat are of high quality and the amino acids work with insulin for the promotion of muscle growth. You can cook it in several ways and provide a great taste as well.
The high-quality calories present in nuts provide a perfect combination of the good amount of fiber, proteins, and fats that help you gain muscle. You will be glad to know that eating nuts immediately after a workout will enable muscle growth. However, pairing them with legumes is also a great idea as this combination will provide you with a complete source of protein.
4. Organic Milk
Organic milk is the milk obtained from cows that have not been treated with antibiotics and are raised through organic farming methods. The whey and casein content of milk and also the presence of amino acid glutamine provides a great boost to muscle building. It’s surprising fact that organic milk has around 70 percent more omega-3 fatty acids as compared to conventional milk.
5. Cottage Cheese
Highly loaded with protein, this food item is considered to be a versatile one, as it can be cooked and eaten in several ways and in different combinations. You can either spread it on your wraps or spice up with your sauces, put it over your pizza or can also stir it into your delicious pasta. Athletes mostly use this as a late-night snack as it contains both casein and whey protein that allow extended recovery after rigorous training.
This is one of the most loved food items due to its richness in taste as well as health benefits. They are nothing less than muscle-building multivitamins due to their ability to deliver a high amount of amino acids useful for MPS (Muscle Protein Synthesis). Fish is also a huge source of Omega- 3 fats DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic Acid) that are known to be unique in several ways as they stimulate MPS and also help in exercise recovery by reducing soreness and inflammation.
Due to its minimal processing and low GI value, oatmeal is known to be a great source of carbohydrates that help in muscle preservation. And yes, its so cheap that it can easily fit your bill. As far as the nutritional value of oatmeal is concerned, 1 cup of dry oatmeal contains 11 grams of protein, 5 grams of fat, 307 calories and 56 grams of carbohydrates. The iron content of oatmeal helps in transporting oxygen to bloodstream and muscles and niacin content helps in converting carbohydrates into energy for proper utilization protein.
Chickpeas are a rich source of fiber, whole carbs, and protein that will keep your muscles full of amino acids for several hours. You will remain lean and avoid bulky fat as they do this for minimal calories.
9. Whey Protein
A milk protein rich in branched-chain amino acids provides muscles with all that they need to grow. The peptide content of whey increases the flow of blood to muscles and helps them in growing with a lot of strength and endurance.
10. Fruits and Vegetables
Your nutritional plan for muscle-building is incomplete without fruits and vegetables in it! Rich source of fiber and nutrients, the numerous health benefits of fruits and vegetables are countless. They help in gaining muscle as well as simultaneously losing excess fat.
All you need to do is include the above food items in your daily diet to retain or gain muscle mass and strength with less training and without the need of constantly running around to the fitness centers. These will help you in saving your time and effort that you spend on rigorous training.