If you workout and have a desire of increasing your muscle mass, then you have to keep in mind several things before you choose your diet. Amino acids and proteins are the building blocks for the muscle tissues. So for an increase in the size or mass of your muscles, it is very important that your diet contains an adequate amount of protein, vitamins, carbohydrates and healthy fats. These components are also necessary for a proper metabolism and functioning of your body. Listed below are 10 foods that will help you increase your muscle mass:
Nuts are very beneficial for heath and helps in muscle increase. They are a rich source of nutrients, like vegetable proteins, polyunsaturated fatty acids, selenium, copper, zinc, magnesium, folate, vitamins, fiber and antioxidants. Nuts also contain healthy fats which are very beneficial for the body. Intake of nuts like peanuts, cashews, walnuts and almonds increases Testosterone levels in the body as well as help in building muscle.
2. Whole grains
Foods such as rice, wheat, cornmeal, barley, oats or the byproducts of these foods are collectively known as grains. Grains are rich in carbohydrates, which provide energy to the human body. Whole grains are considered more nutritious. Whole grains are a good source of vitamins, fibers, essential fatty acids and minerals. Oatmeal, barley, brown rice are good examples of whole grains.
3. Fortified eggs
It is well known among the people who workout that eggs are very good source of protein. But very few know the fact that eggs can also provide a good amount of omega-3 essential fatty acids. Over the years, the egg producers have developed a skill by which the omega-3 essential fatty acids content of eggs can be raised up to six times. Egg producers simply add omega-3 essential fatty acids in form of flaxseeds, to the feed of egg laying hens, which in turn increases the level of omega-3 essential fatty acids in the eggs they lay. These eggs are known as fortified eggs and a couple of eggs in diet provide a good amount of omega-3 essential fatty acids. In the same way, some egg producers add vitamin E to the feed of hens, which in turn increases the level of vitamin E up to eight times in an egg.
Legumes are a good source of soluble fiber, which is very important for the athletes and body builders. Consumption of legumes in diet helps in keeping blood sugar and energy levels in a stable state. Legumes are rich in protein and a good source of carbohydrates. They are excellent for providing long lasting and more stable energy supply some of the common legumes that one can consume are navy beans, kidney beans, chili, black beans, stews and lentils.
5. Allium vegetables
Garlic, onion, chives, onions and scallions are alliums vegetables that can be a very good addition to your diet if you wish to increase your muscular mass. They contain many healthy nutrients as well as add flavor to your diet. They are considered more beneficial when uncooked. These vegetable contain sulfur containing compounds and flavonoids like quercetin, which are very important for the overall developments of a body.
They are rich in protein and essential minerals and can be a very good addition to your diet if you are a body builder. There are three popular mollusks, of which you can choose. These are calm, mussels and oyster. Clams, the most prominent for their nutritional value, are very good source of Heme iron, copper and vitamin B12.
Salmon, can be a great addition to your diet and help you gain muscle mass. They are very good source of omega-3 fatty acids, which are essential building blocks of cell membranes. Omega-3 fatty acids works like proteins and can also help bodybuilders and athletes recover from tiring workouts. it is also good for those who want to shed their extra fat.
Yogurt is a very good addition to the diet as it helps in maintain proper metabolism of your body. Especially, due to the presence of good bacteria, good for the gastrointestinal health. It is better to opt for the low-fat fruit yogurt instead of the sweetened one.
9. Flax seeds
Also known as linseeds, flax seeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they’re also a good source of fiber. They also contain a good amount of photochemical known as Lignans. Lignans are considered very important for a healthy body as it possesses strong antioxidating properties.
10. Fish oil
Research says fish oil has the ability to build muscles mass as it contains Omega-3 fatty acids. Not only can fish oil help in increasing your muscular mass but it also prevents muscles loss in old age people. But for the increase to take place it has to be taken with a regular work out.