muscle gain

Muscle Gain Nutrition with Unique Food Choices

Muscle gain can be tough without the proper diet. At some point in time, athletes (mostly males) are going to want to begin to weight train to increase their mass. Taking the right type and amount of calories will be essential for growth. The body fuel needed will come from protein with an emphasis on fish, egg whites, chicken, and protein powder as well as carbohydrates such as pasta, rice, potatoes and whole grain bread. Put the right foods in your body and you will be rewarded with great results.

Diversity in your diet will go a long ways to help with your gains. Try these foods with significant benefits found with each.

Onions

muscle gainRaw onions are a great source of quercetin, a powerful antioxidant. Antioxidants are believed to protect the body from damage caused by free-radicals which can be a by-product of intense training. Too many free radicals can contribute to inflammation in muscle tissue affecting muscle gain. Eating raw onions can help fight the post-workout flare-ups if you can handle the one obvious side-effect. Try chewing gum as well to fight the bad breath.

Beef Liver

Compared to other meats, beef liver provides the best supply of protein necessary for muscle gain. Beef liver also contains creatine, iron, copper, selenium and B vitamins for energy and metabolism as well as carbs. An equal amount of beef will contain about the same amount of protein but will unfortunately contain more fat and no carbohydrates.

Fats

You hear a lot about the consumption of fats in your diet. The key is to include the good fats and avoid the bad fats. Your body needs fats as an energy source for muscle gain, to aid in the production of vitamin A as well as regulating body processes like metabolism. Fats also contain linoleic acid which your body uses with amino acids to enhance growth.

trans fatsUnsaturated fats are the good fats which are liquid at room temperature and are found in olive oil, nuts, peanut oil, avocados, or flaxseed oil.

Omega-3 fatty acids are an essential fatty acid. Good sources include cold-water fish, flax seed, soy, and walnuts. These fatty acids help boost your immune system.

Saturated fats are solid at room temperature like animal lard or butter and can  raise LDL (bad) cholesterol levels and can clog arteries leading to health problems.

Trans fats are used to extend the shelf life of processed foods such as cookies, cakes, fries and donuts. They are also called hydrogenated oils. They can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.

When working out for  muscle gain, eating a good variety of foods will help you to maintain your interest in eating a healthy diet that isn’t bland and tasteless. Include these items for an extra boost to your muscles in your training.

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