When you think of the best foods to eat in order to gain muscle, what comes to mind? Most people would probably say that you need to consume a lot of protein and carbohydrates. And while this is true, it’s not the only thing you need to focus on. You also need to make sure that you’re eating enough healthy fats. This may seem like a daunting task, but by incorporating some of the following foods into your diet, you’ll be well on your way to achieving the muscular physique you’ve always wanted!
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Eggs
Eggs are a great source of protein and healthy fats. In fact, eggs have received a lot of bad press in the past for their high cholesterol levels, but they actually only contain 185mg per egg (the average daily value is 300mg). So while you may want to limit how many eggs you eat per day to stay within your cholesterol intake, one or two eggs won’t hurt! If possible, try to purchase organic eggs that come from pasture-raised hens; this ensures that your egg yolks will be orange instead of yellow. The darker orange yolk contains more beta carotene, which has been shown to reduce the risk of cardiovascular disease and lower your chances of developing certain types of cancer! You should also try cooking your eggs in olive oil, which has been shown to increase the absorption of healthy omega-3 fatty acids (which can help ward off diseases like arthritis)!
Greek Yogurt
Greek yogurt is a great source of protein and healthy fats. In fact, most greek yogurts contain more than 20 grams of protein per 7oz container! This makes it a perfect snack to have before or after your workout, which can help you achieve the muscular physique you’ve always wanted. Not only does it boost immunity (thanks to its high levels of probiotics), but it also helps with weight management, bone health and regulates blood sugar levels! Some brands even break up their protein into different forms such as whey protein isolate and milk protein concentrate; this ensures that all the components in Greek Yogurt (whey and casein) are perfectly balanced and offer differing amino acid profiles to enhance growth!
Salmon And Tuna
Salmon and tuna are both excellent sources of protein. Tuna is known for its high levels of omega-3 fatty acids, which reduce inflammation throughout the body! Omega-3 also helps keep your heart healthy by regulating blood pressure and cholesterol levels. If you’re looking for a great way to incorporate omega-3’s into your diet without eating any meat, try incorporating flaxseed oil into smoothies or salad dressings! By choosing to eat wild salmon instead of farmed, you’ll be able to avoid mercury contamination that has been found in farm-raised fish.
Oats
Oats are a great source of healthy carbohydrates. Not only do they lower cholesterol and blood sugar levels, but they’re also high in fiber (which helps with weight management)! They’re also filled with antioxidant compounds which can help protect your cells from damage that’s caused by free radicals. If you’re looking for some pre-workout energy, grab some oatmeal! Try to look for steel-cut oats as opposed to instant rolled oats; the former tends to have less of an impact on your blood glucose levels.
Chicken Breast
Chicken breast is an excellent source of protein. Not only does it increase muscle mass, but it also helps with weight management! Studies show that people who include chicken in their diet are able to better maintain their weight over the long term. If possible, try buying free-range chickens instead of regular factory-farmed ones; this ensures that your meat won’t contain antibiotic residue, which can negatively affect your health!
Cottage Cheese
Cottage cheese is a great source of protein and healthy fats. In fact, it contains 25% more protein than Greek Yogurt (and also less sugar)! Because it’s made from milk, you can rest assured that it’s high in calcium as well. Studies show that people with higher intakes of calcium have a lower risk of developing colon cancer! If possible, try to buy organic cottage cheese; not only will the flavor be better, but your body won’t absorb antibiotics and pesticides like it would if you were to purchase regular cottage cheese.
Shrimp
Shrimp is an excellent source of protein as well as selenium. As you may know, selenium is an antioxidant that reduces the risk of cardiovascular disease and certain types of cancer! Shrimp can be prepared in various ways, including grilling them over the barbecue, sauteing them with olive oil, adding lime juice for flavor, or boiling them with spices! If you’re worried about cholesterol levels, just remember that shrimp is low in saturated fat!
Banana
Bananas contain a good amount of potassium, magnesium, and fiber. Because they’re high in fiber, you can rest assured that your digestive tract will be well-maintained! They also have a low glycemic index compared to other fruits. For example, bananas have a glycemic index of about 50, whereas ice cream has a GI value of around 70. Lastly, bananas are filled with antioxidants which may help protect against cancers such as pancreatic cancer!
Quinoa
Quinoa is another great source of protein. It contains all nine essential amino acids, which your body needs to synthesize new proteins (so they’re very important for gaining muscle!) While it is technically a starchy grain, quinoa has more protein than regular grains like rice or pasta; its high fiber content also makes you feel fuller longer and boosts satiety! Quinoa comes in different colors- look for red, black, tan, purple, or white quinoa (tastes just like brown rice)!
Spinach
Spinach is an excellent source of calcium. In fact, it has three times more calcium per serving than milk! Calcium is very important because it helps build strong bones and teeth. It also reduces the risk of high blood pressure, osteoporosis, and colon cancer. Research also shows that women who consume 1,000 mg or more of calcium daily have a 40% lower risk of developing ovarian cancer! Spinach can be eaten raw (it tastes great with sunflower seeds for added flavor), sauteed in olive oil, boiled, steamed, or microwaved to retain its nutrients!
Conclusion
Muscle is important because it helps improve your overall health and well-being! The best way to gain muscle is by increasing your protein intake, making sure that there’s adequate carbohydrate intake (especially right before a workout), and maintaining a healthy diet throughout the day. Making sure that you eat nutrient-rich foods will help you build muscle and prevent muscle loss as you age. Make sure to include these recommended nutrients in your diet: proteins (chicken breast, shrimp, cottage cheese), carbohydrates (oats, bananas, brown rice), and fats (avocado oil).
