The List of Healthy Foods To Eat To Gain Muscle

The List of Healthy Foods To Eat To Gain Muscle.

Muscle is one of the things that men pay attention to in general. They want to look handsome.

So, they do a lot of sports to build muscle.

However, it is also very important to note that muscle formation is actually also the matter of the intake of nutrients as food cells in the muscle.

Muscle cells need nutrients as energy to perform activities.

In this article, you will not only find some protein based foods to eat to gain muscle but also carbohydrates and fats based foods that are also needed to support muscle formation.

These three macronutrients are indispensable for muscles growth.

1. Primary foods to eat to gain muscle

Muscle forming does indeed need protein, but ...

When you want to build muscle, you will eat more foods that contain high protein.

However, the protein that the body needs is as much as 10-35% of total calories.

Muscle formation does not require additional protein intake.

Research shows that a large amount of protein intake, more than the body needs, is useless and can actually harm the body.

Here are some food sources of protein that can help muscle formation.


1. Egg.

Eggs are the source of good protein for the body.

This protein is very useful for muscle growth.

However, eggs also contain cholesterol in their egg yolks.

You know what, a bodybuilder tell me that I have to only eat egg whites protein

0.5 grams of leucine amino acid in eggs is a good source of energy for muscles.

Leucine is the most important amino acid in muscle formation.


2. Lean beef.

Lean beef is the best food for muscle formation.

Meat contains essential amino acids, vitamin B, and creatin which can increase muscle mass.

However, choose beef that does not contain a lot of fat.


3. Nuts.

Beans contain protein, fat, and fiber.

Nuts can be a good snack for those of you who want to increase your caloric intake.


4. Chicken breast.

Chicken also contains a good protein for muscle growth.

Chicken contains less fat than beef.

However, you should still choose chicken meat that contains less fat.

Serve it by boiling, not frying, because the oil in fried chicken increases fat intake which is not good for the body.


5. Yogurt.

Yogurt contains protein and also probiotics.

Probiotics can increase the number of good bacteria in the intestine so good for the health of the digestive system.

These probiotics help the digestive system to break down and absorb the nutrients from the foods you eat.


6. Tempeh. 

This typical Indonesian food has a rich nutritional content.

Tempeh provides 41% of your daily protein requirement.

In contrast to other protein food sources that also contain high in fat, tempeh contains only very little fat.


7. Soybeans.

Soybean is a source of vegetable protein that has a high leucine content.

Leucine is one of the most desirable amino acids in muscle formation.

2. Carbohydrates based food to eat to gain muscle

Carbohydrates are also important nutrients that provide energy for the muscles.

They will be converted into glycogen forms stored in muscles and will become the energy for the muscles to move.

Although carbohydrates are important for muscle, you still have to choose low-fat carbohydrates, such as whole wheat bread and whole-grain cereals.

Low-fat milk, yogurt, fruits, and vegetables are also good sources of carbohydrates for muscle formation.

You should avoid carbohydrates that contain high fiber before and during your exercise.

It is because the fiber is difficult to be digested in the body.

Thus, it can not directly provide energy for the body to exercise.

3. Fatty based foods to eat to gain muscle

Although you may limit your fat intake when you want to build muscle, the body still needs fat.

Fat intake to the body, it should be 20-35% of total calories consumed per day.

Choose the type of healthy fats, such as avocados, almonds, walnuts, fatty fish, as in salmon and sardines, canola oil, olive oil, and others.

Remember that fat contains 2 times more calories than carbohydrates and protein (fat: 9 calories, carbohydrates: 4 calories, protein: 4 calories), so choose the foods carefully.

Here are some examples of dietary sources of fat that can help muscle formation:


1. Almond butter.

Almond butter has a delicious taste and also contains vitamin B2 and vitamin E which is good for the immune system.

Almond butter has a better fat and protein ratio than peanut butter.


2. Salmon.

Salmon has good protein and fats for the body.

Omega-3 fatty acids can reduce muscle breakdown when the amino acid-splitting capacity increases.

This is beneficial because the muscle can store more protein for muscle formation.

If you do not like fish, you can take fish oil supplements to get the benefits of fish.

That's all about the list of healthy foods to eat to gain weight. What about you? add your own preferences in the comment box below. Then, please share this article by using the following buttons below and follow www.thedietnotes.com to get the latest article.