If you want to build lean muscle mass, you need to combine good nutrition with an exercise program. Many people think that means just to eat more meat, but that’s not all of it.
The best nutrients for building muscle contain lots of protein, glutamine, and high-quality carbohydrates. Here are some of the foods you should make part of any muscle-building diet.
Brown rice is an example of high-quality carbs that you should eat if you want to build muscle. Brown rice digests slowly, providing energy throughout the day. It also boosts levels of growth hormone in your body, which is vital for increasing muscle mass and strength. This hormone also aids in fat loss.
Eat cottage cheese as a late night snack before bed. Cottage cheese is a rich source of casein, the slowest digesting form of protein. Having a source of casein in your stomach prevents your body from using your muscles as an energy source during the night.
Eggs are one of the most perfect muscle building foods. They are high in protein and low in calories, and the cholesterol in the yolks has actually been shown to reduce the levels of HDL (“bad”) cholesterol in your bloodstream. The protein in eggs is more accessible to your muscles than any other type of protein, including that in meat.
Yogurt is a great high-protein snack for after your workout. The combination of protein and carbohydrates in yogurt is perfect for muscle recovery and growth. It also contains high levels of conjugated linoleic acid, which helps with reducing body fat. Pick a flavor that is not sugar free, and preferably one with real fruit in it. The extra sugar will keep your insulin levels up, which is important after a workout to prevent your body from breaking down the muscle tissue you just built up.
Organic milk is another dairy product that should be part of your muscle-building diet. Milk contains both whey and casein proteins, providing your body with lots of accessible protein. It is also high in glutamine, an amino acid which promotes muscle growth, reduces muscle breakdown, and keeps your immune function at its peak. Organic milk is preferable to regular milk since it contains more omega-3 fatty acids.
Good muscle-building nutrition doesn’t stop with protein powder or lots of lean beef. By the way I recommend Optimum Nutrition Whey Protein. It is the best protein powder supplement available.
There are many aspects to a muscle-building diet that you have to consider, such as carbohydrates and the types of protein that you are eating. You also need some weights such as dumbbells and a sturdy dumbbell bench.