Most people quit the gym on discovering that they do not improve or notice changes after what they consider to be a hard, fruitless effort. In most cases, lack of proper diet is usually the main reason for this for they do not consider important food to build muscle. Below are some important food types that you should consider incorporating in your regular diet as you lift that weight.
1. Lean beef.
Beef, especially the roasted type contains high amounts of high-quality protein, important in muscle growth and maintenance. It is also a good source of creatine, one of the most important protein types as far as muscle building food is concerned. Other important nutrients in lean beef include vitamin B12, iron, and zinc. For beef that has been properly grass fed, the meat contains considerable amounts of Omega3.
2. Fish and tuna.
One of the most effective proteins in bodybuilding is the omega3 protein, which fish and tuna are highly rich in. It is also important in enhancing fat loss and improving other metabolic activities in the body; muscles to be precise. The high protein content of fish makes it a number preference as a protein source for most successful body builders.
3. Whole eggs.
An amazing fact about eggs is that they facilitate the lowering of fats in the body, especially when you workout. They are rich in high-quality proteins, important in building muscle. They also contain important ingredients that facilitate the repair of injured muscles and reduce inflammation in muscles, skin and joints. Fitness studies have shown that they contain high amounts of testosterone, important in the muscle building and growth process.
4. Chicken and turkey.
Chicken is yet another rich source of high-quality protein. Most body builders prefer to take a skinless chicken, to avoid the fats that are sometimes found in the skin. Ingredients in turkey and chicken will not only help increase musculature but are also important in bone health and repair of injured muscles.
5. Broccoli and spinach.
These vegetables are highly rich in fiber. When weight lifting to build muscle, some minor muscular injuries normally occur, which is the reason you are advised to take breaks from the gym at least twice or thrice a week. During this rest, period is when healing and muscular repair occurs to permit muscular growth. Spinach and broccoli have the important ingredients required during the process. They also help in the prevention of muscle and bone loss, a preventive against heart disease and have some anti-cancer properties.
6. Whey protein.
The reason whey protein is largely used in weight lifting supplements is the high content of high-quality protein. It is believed to contain most amino acids that are essential for muscle building and growth. As a supplement, it is normally best taken after workouts, before bedtime and after waking up. Sometimes it is taken in milkshakes in the middle of workouts to provide those booster proteins.
7. Flax seed and nuts.
Flax seeds and nuts are rich in proteins. They also contain considerable amounts of fiber and omega3, important in muscle gain. Roasted nuts are more recommended since they are fat-free and thus convenient for muscle building.
Read more about this stuff in the MI40X pdf.