Some foods are simply better at packing on lean mass than others. If you are serious about gaining muscle, you should seriously consider including the following foods/supplements in your diet on a daily basis…..
EGGS
This means the yolk plus the white, which are vital for muscle growth. Researchers at Texas University found that the people who followed a weight training workout and consumed three whole eggs per day gained roughly double muscle mass and strength than the ones who ate just one whole egg or none per day.
This protein is the fastest-digesting protein you can swallow. Its also rich in branched chain amino acids (BCAAs) and provides peptides (small protein fragments) that enhance blood flow. To build muscle, take whey protein every day upon waking, as well as before and after workouts.
Casein, is also critical for gaining mass. Research shows that when subjects add casein to their postworkout whey shakes, they gain more muscle than those who don’t. Another study found that while whey significantly decreases hunger and leads to reduced food intake, casein protein doesn’t. This means casein is good between meals snack to boost muscle growth without compromising your hunger at the next meal. When you are trying to pack on mass you need to eat a lot. Casein will help you get in plenty of protein and calories without filling you up.
BEEF
Many nutritionists consider saturated fat in red meat to be evil, like the egg yolk. However, the saturated fat and cholesterol in beef has been shown to increase testosterone levels as well as strength and muscle mass. Beef also contains creatine, iron, Vitamin B and Zinc all of which support muscle growth and strength. Mass seekers should eat at least one beef meal every other day.
The Omega- 3 essential fatty acids found in salmon are known to encourage muscle growth, decrease muscle breakdown, increase fat loss, aid joint recovery along with other numerous health benefits. Try to consume at least 2-3 salmon meals per week. Walnuts also pack a decent amount of Omega-3′s as do flaxseeds.
