If you were to think about how a muscle gain diet looks like, you will probably say that you will need to eat huge quantities of meat and help yourself with some protein powder. In fact, a diet that will help you build muscles should not be that different from any other diet – meaning that it should be diversified, in order to keep your body healthy.
Either if you are just trying to gain muscles or you are attempting to lose weight at the same time, you should have healthy eating habits. Also, if you want to build some tough muscles, you will have to eat a larger number of calories than regular people do, but you will also have to exercise far more than them.
Therefore, if you are looking for a diet to boost your muscles’ growth, you must already have a strong exercise program, or you must be prepared to look for one immediately.
A muscle gain diet will rely on proteins as the main type of nutrients. Proteins are the ones that supply your muscles cells with the amino acids that help them grow. Of course, proteins have many other benefits for your organism, reducing the level of cholesterol in your blood, lowering body pressure and preventing heart diseases.
Proteins can help you lose weight because they have a higher thermic effect (the energy used by the body to consume and process food) than fats and carbohydrates. So, either if you are trying to lose some weight, build some serious muscles or just have an appropriate diet, you should not forget about proteins.
Apart from proteins, you should also get the optimum intake of vegetables, fruits and healthy fats and carbohydrates.
A muscle gain diet should include all nutrients that your body needs and should not encourage you to overeat. It is true that you will have to eat more in order to have the necessary energy and to build muscles, but this will come naturally once you start working out intensively. You will not have to shovel yourself with fat foods in order to be able to build muscles. On the other hand, if you have concerns about your weight, you should not avoid fats, because when you deprive your body of certain types of nutrients, it starts storing them. So, if you do not eat fats, your body will store the fats it has.
A muscle gain diet should also include foods that will help your body recover after strenuous exercises. Such foods are raw fruits and vegetables, which contain lots of minerals and vitamins that will help you recover from your workouts. Other types of foods that should be included in your diet are those that give your body a boost. Carbohydrates can fuel your muscles, so that you will be able to engage yourself in difficult workouts.
Now, let us show you some foods that would make a perfect muscle gain diet. Whole eggs are important sources of protein, so you should eat some of them several times a week. The yolk is also rich in nutrients such as vitamins A, D and E, and it has some cholesterol – that helps increase your testosterone level, so that you are able to build more muscles.
Mixed nuts are also good sources of protein. They also contain healthy fats (mono – and polyunsaturated), as well as fiber, vitamin E, zinc or magnesium. They are especially beneficial for people who are skinny and want to build muscles and gain weight, as they are high in calories. Shift between walnuts, hazelnuts, almonds, cashews and do not forget about the peanut butter. Peanut butter is great if you are on a muscle gain diet, but you have to be sure that you purchase natural products, without added slats and sugars.
Red meat may help you the most, but it is not as healthy as lean meat, so you should alternate and include some fish and poultry in your diet from time to time. Many people see red meat as an unhealthy food, but the truth is that it has its benefits, especially if you are trying to build muscles and gain weight. Red meat is high in protein, but also in vitamin B12, zinc, creatine and carnosine; it can even contain significant amounts of Omega 3, if it comes from grass-fed animals. With so many benefits, red meat cannot miss from a muscle gain diet; but make sure you purchase quality meat and that you do not abuse it.
If you are concerned that this diet does not appear to be healthy, you should stop worrying, as we now add broccoli to it. Broccoli helps in the process of fat loss, fights cancer and is low in calories. Broccoli contains highly soluble fibers, which will help your digestion. Also, feel free to try cabbage or kale.
How about spinach? Of course, a muscle gain diet must include spinach, which fights muscle and bone loss, cancer and heart diseases. Tomatoes also prevent cancer, as they are high in lycopene.
Apples have pectin and help you in your weight loss process, by keeping you full. They are also some of the most powerful antioxidants, but you must purchase organic products in order to stay away from pesticides. Carrots improve vision, are rich in fiber and low in calories. Oranges contain vitamin C and magnesium, which lowers blood pressure. Oats lower cholesterol levels and offer you energy; they are also high in soluble fiber. Flax seeds are also sources of fiber, and they also contain protein and Omega 3. We have introduced all these foods in the muscle gain diet, because they are healthy and help you eat balanced meals. If you only rely on red meat and whole eggs, you will do no good for your body.
In addition, you may also include fish oil and extra virgin olive oil in your diet. Fish oil fights inflammation and body fat, at the same time increasing testosterone levels; keep in mind that testosterone is good for your muscles.
Do not forget to drink water, as it supports muscle recovery and prevents dehydration and water retention.
There are plenty of other foods (e.g. yogurt, turkey, salmon) that you can include in your muscle-gain diet; the key is balance, so you have to cancel the possible negative effects of foods such as red meat and eggs by eating healthier foods, such as broccoli and spinach.