what if I told you that you could retain or even gain more muscle mass and
strength with less trading the secret lies in your nutrition but ignoring
nutrition isn't an option knowing how nutrition works will help
you utilize it for your fitness and strength gains this works for anyone and
everyone for general fitness maintenance or muscle mass gain to get you started
here is my list of the top 10 foods to help you gain more muscle mass and
strength 1 lean beef this should be a staple of your diet if you want to gain
muscle mass lean beef is loaded with all sorts of things conducive to muscle
growth including iron zinc and B vitamins more importantly it provides
your body with high quality protein not all proteins are equal and a high level
of amino acid that works with insulin to promote muscle growth for those who are
trying to lose weight this should come as great news a 3 oz serving of lean
beef provides roughly the same amount of protein as 1.5 cups of beans but at half
the calories 2 skinless chicken like beef chicken is an excellent source of
high-quality protein which is important for muscle maintenance and repair bone
health and weight maintenance and of course there are so many ways you can
cook and prepare chicken go down to the store and you can easily find chicken
meat cut into single serving sizes that can be seasoned and quickly cooked 3
cottage cheese not many people know this but cottage cheese is almost entirely
pure casein protein casein is a slow digesting protein which means it is
perfect for muscle maintenance this is useful especially for people who have no
choice but to go long periods without eating cottage cheese is also an
excellent source of vitamin b12 calcium and other important nutrients for eggs
eggs contain high quality protein 9 essential amino acids choline the right
kind of fat and vitamin D they provide the most value for your money
eggs are not harmful for your health as numerous studies have already shown five
whey protein there is a reason why whey protein supplements are the most popular
supplement in the fitness industry they provide a fast and convenient source of
protein at an affordable price bodybuilders normally use them when they
wake up right after their workout and mixed with some of their meals for the
rest of us a scoop and our shakers right after our workouts can be very effective
for muscle mass gains it is important that you still get high quality protein
from Whole Foods and use whey protein as a boost 6 tuna and other fish fish are
high in protein low in fat and rich in omega-3 fatty acids the omega-3s are
essential because they ate in fat loss and ensure the proper function of your
body processes such as your metabolism 7 oatmeal oatmeal is an great source of
carbohydrates due to both its low glycemic index GI value and the fact it
is minimally processed the benefits of a low GI diet include better micronutrient
profile and more fiber increased satiety decreased hunger lower subsequent energy
intake second meal effect fat loss in short low GI foods can enhance fat loss
for those looking to lose weight and provide a constant source of carbs for
muscle preservation 8 whole grains whole grains digests more efficiently and
provide more nutrients than refined grains this promotes sustained energy
levels and overall health in particular brown rice can help boost your growth
hormone levels which are critical for encouraging lean muscle growth fat loss
and strength gains 9 fruits and vegetables 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 requires the fiber
these fruits and vegetables provide to aid in proper digestion and nutrient
uptake 10 healthy fats I know the thought of consuming fat makes some of
you shudder but good fats are essential for muscle growth in fact they play an
essential role in hormone production testosterone and growth hormones which
helps drive muscle growth and strength gains in addition fats are needed for
many important maintenance functions polyunsaturated and monounsaturated fats
are the good fats you can find them in salmon other fishes nuts leafy veggies
oils such as flaxseed avocados and seeds they are also all rich in omega-3 and
omega-6 fatty acids
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