What should you eat when gaining muscle

Beginners should actually try to get in about 1. For the pounder, this means grams per day at the outset and a bare minimum of grams daily thereafter. Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own. Eat about grams of carbohydrates per pound of bodyweight each day.

Protein is the most critical macronutrient for muscle growth, with carbohydrates a close second. Carbs are stored in your muscles as glycogen and both keep your muscles full and large and fuel them during workouts. To gain mass, the pound beginner will need grams of carbs daily. For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit and vegetables. For all other times of day, see Rule 7.

Choose red meats such as steak and ground beef for your saturated fats these also provide quality protein ; avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish salmon, trout, catfish , flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats. To build muscle, consume 20 calories per pound of bodyweight per day. You must stay in a positive calorie balance taking in more calories than you burn to gain quality mass.

Eat a meal that contains quality protein and carbs every hours to ensure a steady supply of energy and amino acids for muscle growth all day long, helping you gain mass and stay lean. The key is to keep every meal approximately the same size. Aim for at least six meals per day and shoot for eight, which for the pound guy would consist of calories per meal. Pre- and post-workout, get in at least 20 grams of protein in convenient shake form.

Additionally, nuts are thought to play an important role in an overall healthy diet Half a cup 60 grams of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs Buckwheat has become a very popular health food due to its impressive vitamin and mineral content. It contains high amounts of B vitamins, magnesium, manganese and phosphorus These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup gram serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates Tofu is also a good source of calcium, which is important for proper muscle function and bone health Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

Pork is widely consumed in many countries Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces 85 grams Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken This is thought to be beneficial for muscle growth.

In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training 56 , Half a cup about grams of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise As with peanuts, almonds should be consumed in moderation due to their high calorie content.

Half a cup of blanched almonds contains more than calories Similarly to beef, bison provides about 22 grams of protein per 3-ounce gram serving However, some research has shown that bison may be better than beef in terms of the risk of heart disease If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison. Although cooked brown rice provides only 5 grams of protein per cup grams , it has the carbohydrates you need to fuel your physical activity Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active. However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.

To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article. Believe it or not, building a buxom butt begins with the right foods — and appropriate exercise. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains.

Fish are high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes , such as your metabolism. Oatmeal is a 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:. 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. Whole grains digest 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. 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.

Here are eight simple tips to help you get on track…. This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese. Eating the right thing at the right time is crucial for helping you boost your muscle mass.

The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine.

So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times. You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per g of body-weight.

The easiest way to get this amount is to eat a whole protein source with each meal. Beef, pork, lamb, etc. Chicken, turkey, duck, etc. Tuna, salmon, sardines, mackerel, etc.

Eat the yolk. Milk, cheese, cottage cheese, quark, yogurt, etc. Not necessary but great for easy post workout shakes. Most of them not all are low calorie: you can eat your stomach full without gaining fat or weight.

Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits. While you need carbs for energy, most people eat more than they need.

Limit your carbohydrate intake to after your workout only. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.