Simple Ways What To Eat To Build Muscle?
Build a muscle need a process and enough effort by doing a regular working out and consuming a nutrient food. Two of them become a great collaboration and must be fulfilled if you want to get a good result. If you just do exercises but never consuming food that full of nutrition that good for build a muscle, it’s mean the time and effort to working out never give a maximal result. So, you must know what to eat to build muscle.
Kinds of foods to build muscle
We must know that nutritious that contained on the food will help your body gain strength also fit. This works for everyone, for muscle mass gain and also general fitness maintenance. Let’s check the list of the foods below, to answer your question about what to eat to build muscle.
- Skinless Chicken
Chicken is an excellent source of high-quality protein that affordable enough for us than beef. It is essential for bone health, muscle maintenance and repair and weight maintenance. As we all know, there are so many ways for you to cook and prepare chicken. Buy a skinless chicken and cut into single serving sizes, so it will be quickly seasoned and cooked.
- Lean Beef
This meat must be a staple of your diet if you ask what to eat to build muscle and muscle mass. It is very good for muscle growth because it is including iron, zinc, and B-vitamins. Besides that, it is really important to you because it provides high-quality protein also the amino acid that works with insulin. The great news for someone that wants to lose weight, the lean beef is provided some amount of protein as 1.5 cups of beans but just have half calories.
- Cottage Cheese
Maybe this kind of cheese is not familiar for many people. It contains slow digesting protein that perfect for muscle maintenance and almost entirely pure casein protein. Besides that, it is also an excellent source of calcium, vitamin B12 and also essential nutrients that useful for people that to go extended periods of time without eating.
We all know that eggs are a standard food for us. It contains high-quality protein, nine essential amino acids, the right kind of fat, choline and vitamin D. It will be a cheap solution when you want to know what to eat to build muscle. Eggs also not a bad source for your health if you consume it while it is cooked correctly, as numerous studies have already shown.
- Whey Protein
The most popular protein supplement in the fitness industry is whey protein. The reason is that it provides convenient source of protein with affordable price. To build a muscle, people usually consume it when right after working out, when waking up and mixed with some of the meals. This whey protein is needed as a boost besides we must also consuming high-quality protein from whole foods.
What to eat to build muscle through carbohydrate is oatmeal. It is a great source of carbohydrates that low glycemic index (GI) value while it is minimally processed. The benefits are increased satiety, more fiber also fat loss and better micronutrient profile. So, it provides a constant source of carbs for muscle preservation.
- Tuna and Other Fish
If you want to gain a fat loss, it is better to consume tuna and other fish that contains high omega-3 and protein. It also functions as a nutrition for your metabolism.
- Whole Grains
Whole grains is one of the answers of what to eat to build muscle. It has a better quality than refined grains and can digest more efficiently. Besides that, you will get another benefit through it because it will help you to boost growth hormone level to lean fat loss, muscle growth also strength.
- Fruits and Vegetables
This kind of food is a rich source of antioxidants that essentials for the immune system. Moreover, they also a source of vitamin C, vitamin E, nutrient, beta carotene and also contain high fiber that useful for your digestion system.
- Healthy Fats
As we all know, the word fat is a shudder word for everyone that wants to build muscle and also for everyone that want to lose their weight. But you must know that there is a healthy fat that essential for muscle growth for hormone production. The fats also help you to maintenance inside your body especially the healthy fat of polyunsaturated and monounsaturated. What to eat to build muscle by healthy fat is through the nuts, avocados, seeds, salmon, leafy veggies that rich of omega-3 and omega-6 fatty acids.
- Fish Oil
It will reduce inflammation (joints/skin) and also lower body fat that increases testosterone levels. You will get it through the fatty fish and a fish oil supplement.
Berries family like cranberries, raspberries, blackberries, blueberries, etc have high antioxidants that prevent cancer, eye disease and heart. You will buy fresh or frozen berries and consume it directly or mix with oatmeal.
It is one of the milk product that contains bacteria to improve your gastrointestinal health. It is better for you to consume plain low-fat yogurt mixed with flax seeds or berries than a yogurt that contains sugar and frozen yogurt.
It is one of the food that full of alkaline. The functions is not only to prevents muscle & bone loss, but also cancer and heart diseases because of its full of nutrient profile.
Well, now you know what to eat to build muscle. Let’s combine kind of food that generous of nutritious. Eat proteins, fruits, veggies & fats every 3 hours plus 2 cups water with each meal. Consume carbs post workout only.
Enjoy the process to build muscle and also lose fat inside your body. Don’t forget to work out to get the best result and you will feel satisfied with it. Both of them must be balanced, and you will gain the goal.
Muscle Building for Skinny Body
Sometimes, it’s hard to begin the muscle building program. One of the reasons is that the body is underweight or so skinny. For a skinny guy, it is hard to begin to improve the muscle mass. Skinny means underweight, although you think and you feel that it’s normal. On the other hand, being underweight will not help you in that program. So there should be a guide to make you work for it. As an addition, there will also be an explanation about the diet plan for those who want to build their muscle.
Read also: Best Supplement To Build Muscle
Muscle Building Foods For Skinny Guys
Skinny guys tend to be harder and longer to get the muscle mass. But the important thing before you start to work out to build your muscle, you need to shape your body first. It means that you need to eat more and more. It is scientifically proven that skinny or underweight body will make all the workout means nothing. Because bigger muscle needs bigger body too. So your first key is to make your body bigger by consuming more healthy food.
The food for that you should choose to make your body bigger isn’t just food. Your food should rich of protein, carbohydrate, and fats. You need to organize well your food because it is essential and it will be the basis of all if you want to succeed in muscle building program.
Here are the recommendations of the food that skinny guy should eat.
There are many sources protein, from animal and nature. You can choose one of them or both simultaneously. It is fine to combine both because you need at least 40% protein from all of your food.
From the animal sources, you can try to eat meat including beef, fish including salmon, tuna, and cod, then sea food and chicken. While the protein sources from nature include beans, nuts, and seeds, tofu, and tempeh. They are high as the protein source for your skinny body. If it is possible, combine both of them to fulfill your protein needs. On the other hand, if you are vegetarian, choose the list of food that edible to you personally.
To fulfill the protein intake, you can also consume yogurt, milk, and cheese. Greek cheese is good for you because of its richness in protein. Milk that rich of protein also good for you to make your body grow faster.
The sources of carbohydrates are easier to find. As an example, you can try brown rice, white rice, potatoes, sweet potatoes, and bread. Carbohydrate needs only 30%. It is way lower than the protein. So you should arrange your food to fulfill the basic needs.
Fat is needed because of it used for the body as the source of energy. The body needs fats about 30%. It is also lower than the protein needs. The examples of fats that you can consume are including coconut oil, olive oil, avocado and butter nut. The source of fats from nature is always better than from the most of the animal. So if you want some healthy fat, make sure you choose that natural one. That’s also what doctor recommended.
Read also: How To Eat To Build Muscle
Muscle building diet plan
Planning to have a muscle building diet plan is about the time and the meal that you consume. But you can’t just focus on the food that you would consume only. There are some important things to notice to succeed the diet plan.
Below are the tips and necessary information to succeed your muscle building diet plan:
- Eat more
It is right that you should eat more. Don’t worry; diet plan means to manage your meal only. The diet program that requires eating less is one that aims to lose weight. But if you want to build the muscle, your diet will be entirely different. The similar thing is just the healthy food, but the different system and different source of foods.
It is suggested that you should eat six times daily to stimulate the muscle production. This six times meal also should be managed well. As an example, the portion of the nutrition also should be balanced.
- Limit processed food.
This means that every processed food such as the foods in the box, can, or a bag should be avoided. The reason is simple; it’s because of the rich of calories and poor of nutrient. Avoiding this one can make your digestion system to be healthy.
- Keep drinking water
Always make sure that your body is hydrated. It means that the body needs of the water are fulfilled. If you want to drink beverages, make sure drink the free-calories ones. Never let yourself dehydrated because it could danger the muscle production.
- Arrange the carbohydrate
You should understand that you need to choose the kind of carbohydrate before consuming it, especially for your diet program. There is a starchy carbohydrate such as rice, pasta, and potatoes. And also there is non-starchy one such as vegetables and fruit. Consume the non-starchy at any time if you want. While consuming non-starchy is only for the breakfast or the lunch.
- Lean protein
This is one of the most important things. The great sources of protein are including soy, lower-fat dairy food, beef, and fish. Consider to consume them in your meal.
- After you understand some basic tips, you can now start your diet plan. The thing you should do is to arrange your meals. It means that you should arrange your meal to reach the body needs. Since this is a diet to build a muscle, it is important to notice that the meal should always get balance. At least try to manage the meals by considering protein 40%, carbs 40% and the fats 40%. You can also make the diet into a range time. Try to have some consultation if needed.
You can vary your food daily. Particularly in the morning and before bed, more protein is needed. It will help much with the muscle that will get bigger. So through the tips above, hopefully, you can manage your meal as muscle diet building plan.