Hurray, the holiday season has arrived! New Year? No, not yet … but even better – the season of mass gain. After summer drying, it’s time to end your hunger strike and start eating seriously! But where do you start?
If you’ve already read the nutritional articles for heavy muscle gain, then it’s worth making sure that the top 10 muscle-building foods discussed below are part of your diet! If you want to calculate your health then you can calculate it from the pace calculator.
The Top 10 Foods You Should Eat to Build Muscle Are:
1. Whole milk and cottage cheese.
In the past, you may have avoided dairy products, especially during drying, but whole milk is a great way to stock up on calcium and add extra calories and fat to your diet because a glass of milk contains about 150 calories.
Eating whole milk and cottage cheese, which are good sources of protein, will help build muscle, while fats and carbohydrates will help restore glycogen stores and maximize your growth potential.
Try drinking whole milk as part of a protein shake after exercise, or eating a serving of cottage cheese before bed.
2. Nuts and peanut butter.
Time to eat! You know that nuts are a rich source of energy and are high in healthy monounsaturated fats. And for this reason, nuts and peanut butter are the perfect bulking foods! Small servings of nuts can provide more calories in addition to their protein content.
In 50 grams of nuts – up to 300 kcal of nutritional value! More importantly, nuts and nut butter contain essential trace elements and minerals, including magnesium, phosphorus, selenium, and zinc!
They are all indispensable when it comes to maintaining a healthy diet and building muscle. So why not eat a handful of nuts when you’re hungry, or use a peanut butter banana as a snack? The taste is great!
3. Salmon.
Salmon and other sources of fish oil should definitely be part of your muscle-building diet. In fact, consuming at least one serving of oily fish per week is recommended by the government for the general population in the UK.
Salmon contains monounsaturated fatty acids, which are very beneficial for your health and are great for building muscle without excess fat! Plus, the significant doses of omega-3s we get from oily fish can help improve joint and cardiovascular health. During periods of intense exercise, try to eat at least 3-4 servings of oily fish per week.
4. Avocado.
Do you feel like a superman? Not yet, maybe start after eating this superfruit! Avocados contain monounsaturated fats like oleic acid, which are ideal as a source of extra calories and fat.
Plus, avocados are rich in antioxidants and vitamins, including vitamin E. So why not pair avocados with rice crackers, add them to salads, or even chocolate protein puddings and protein truffles?
5. Whole eggs.
If you have given up on egg yolks – STOP! Whole eggs are a great source of protein and fat, with approximately 75 calories per egg. Many people consider eggs to be unhealthy food because of their saturated fat content, but did you know they contain good cholesterol?
As long as you eat no more than 12 eggs a day, their saturated fat content will not be an issue. Get a good source of fat and protein by making a whole egg omelette or scrambled eggs!
6. Lean meat.
When it comes to low-fat protein sources for gaining mass on the way to a perfect figure, many people tend to cut back on the amount of red meat they eat.
However, it is a great bulking agent for a variety of reasons. For example, red meat is a rich source of fat and protein – when consumed regularly, it helps build muscle tissue. In addition, red meat is rich in heme iron.
Our food contains mainly two types of iron – heme and non-heme, and their absorption in the body differs markedly. For example, absorption of non-heme iron is mainly dependent on other dietary factors and food, but absorption of heme iron is not.
Getting enough iron is essential for building muscle and training hard, so why not pick a delicious steak as your next meal?
7. Coconut and olive oil.
If you add fat to your diet, coconut and olive oils are best. Making small changes to the way you use these oils in cooking is a great way to increase your intake of healthy fats and add extra calories.
8. Sweet potato.
When it comes to building muscle, most people think of protein and fat, but in fact, carbohydrates are absolutely essential in this case! So forget about cutting carbs to a minimum, now is the time to enjoy meat and potatoes!
Sweet potatoes are rich in carbs, roughly 40 grams per medium potato, and tons of vitamins and minerals! Plus, if you’re gaining muscle and avoiding refined sugar, sweet potatoes are great for satisfying sugar cravings and can be used in a variety of protein recipes.
Try adding a serving of sweet potatoes to your meal and reap the muscle-building benefits of sweet potatoes!
9. Oats.
Oats are another great source of complex carbohydrates to help you gain weight. Oats are a delicious source of fibre and complex carbohydrates that not only aid digestion but more importantly, provide a constant supply of energy.
Therefore, oatmeal is ideal as a pre-workout meal. Plus, oats are a healthy source of fat and calories that won’t make you feel too full.
10. Dark chocolate.
Last but not least, dark chocolate is a sweet temptation. If you have a sweet tooth, dark chocolate is a great way to satisfy your desires! At the same time, chocolate with a cocoa content of more than 75% is rich in antioxidants and monounsaturated fats.
Try peanut butter and dark chocolate bananas for a chic dessert for high volumes!
Important: If you are trying to build muscle, try to include at least a few of the weight gain foods listed above in your diet.
