Ready to build some serious muscle? You'd better be ready to eat like it.
All the squats and bench presses in the universe won't get you very far unless you're consuming muscle-building material and that means leans, rich, complete protein. Both nutrition and physical activity are critical if you want to gain lean muscle.
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High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. Below are the top 10 protein-packed foods you cant eat to gaining lean muscle growth.
• Eat more than you burn
To build muscle and gain size, you must eat more calories than you burn the opposite of a fat-burning diet, An easy way to calculate your daily caloric needs is with to calculate your daily caloric calculator online. You cant achieve caloric usually 200-300 daily for your lean muscle fitness Meaning the number of calories you must eat to maintain you current weight also. So follow this top 10 high protein foods for gaining your lean body muscle.
1. Eggs
Eggs have been vilified for years as artery clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle.
Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins. Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain.
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2. Nuts
Nuts are a must for any guy struggling to put on muscle weight. 1 ounce of cashew or almonds contains 160-180 high quality protein. Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you needs. Nuts give you the better quality protein daily and help to maintain your lean body.
3. Greek yogurt
Yogurt not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein and also contains gut bacteria-boosting. Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins.
4. Chicken breast
There's a good reason why chicken breast are considered a stable for gaining muscle. They are packed with protein, with each 3 ounce (85-gram) serving containing about 26 grams of high quality protein.
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They also contain generous amounts of the B vitamins, which may be particularly important if you are active. This vitamins protein definitely effect on your lean body muscle growth.
5. Brown rice
Cooked brown rice has five grams of protein per cup. It also has a relatively high amount of branched chain amino acids, making it a good vegetarians muscle building food.
6. Beans
Many different varieties of beans can be part of a diet for lean muscle gain.
Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans. And did we mention they're cheap? Because they're cheap. For these reasons, beans are a good source of plant - based protein to add to your diet.
7. Milk
Milk provides a mix of protein, carbohydrates and fats. Similar to other dairy product, milk contains both fast - and slow digesting proteins.
This is thought to be beneficial for muscle growth. In fact, several studies gave shown that people can increase their muscle mass when they drink milk in combination with weight training.
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8. Protein powders
A protein and carbohydrates recovery shake should be the cornerstone of your muscle-building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Dairy protein powders, such as whey and casein, are some of the most popular.
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9. Soybeans
Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals. Soybeans are a particularly good source of vitamin K, Iron and phosphorus. This protein source will help you to build lean body muscle.
10. Fruits and Vegetables
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Fruits and vegetables 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 needs requires the fiber these fruits and vegetables provide to aid in proper digestion and high quality protein uptake.