What you eat is what you are! That is what need you to have in mind when you are building muscles. To gain muscle mass you will need a high caloric diet, and the best way to do it is by having well balanced meals through out the day.
Ideally between 5 and 6 meals rich in proteins and carbs should do the job, some times it can be a hard task to find what eat in all these meals, so here is a list of 5 foods that you should include in your diet that will help you build muscle.
1 – Chicken Breast
Chicken breast is the most popular food amongst bodybuilders, such popularity is because is a food that has high levels of proteins and zero quantities of carbs and fat. You can eat as many times as you like during the day as it is good source of proteins. For every 100g of chicken breasts we found 23g of protein, 0g carbs and 0g fat.
2 – Tuna
Tuna is a very important food to help you gain muscle mass. Tuna is rich in polyunsaturated fats essential for our body and are known to enhance natural production of testosterone and growth hormone. For every 100g of Tuna we found 23g of protein, 3g of carbs and 9g of fats. The best time to eat it is before bedtime because is during sleep that the body produces the anabolic hormones.
3 – Sweet Potato
You will find very little protein in sweet potatoes; sweet potatoes are a good source for low glycemic carbohydrates, the best carbs to help you build quality muscles. Carbs are your body’s source of energy; low glycemic carbs liberates the energy gradually controlling the insulin response refraining your body from storing fat. In order for your body to use the protein to reconstruct muscle tissue it is essential that you take carbs together with proteins. For every 100g of sweet potato we found 30g of high quality carbs.
4 – Egg Whites
No need of any introductions here, but is always good to remember that egg whites are rich in proteins of high BV (biological value) and it is also a good source of amino acids. The high BV found in egg whites means that nearly all protein found in it are consumed by your body. I don’t recommend you eat them raw, today you can find various supplements made out of egg whites so need to repeat the Rocky ritual every morning anymore. An alternative is to boil the egg and than eat it.
5 – Red Meat
Red meat is a good source of proteins and essential amino acids to help you gain muscular mass. Also rich in Iron responsible for transport of O2 through the body, the downside is it contains saturated fat and cholesterol. Include red meat in one or two meals of your choice.
Have some food that you think it should be included in this list? It is always good to know what others are thinking or in this case eating, share you knowledge with other in our comments section.