Increase Muscle Mass With These Foods
Increasing lean muscle mass is an important aspect of fitness as it keeps you healthy by reducing fat, makes you stronger and also increases stamina. Muscle mass can be increased by regular weight training and by incorporating foods rich in protein as it is an important nutrient and the building block of muscle tissue. It also has an important function of repairing and regenerating muscle tissue. Some of the important foods which contribute to improved muscle mass include the following:
All sprouted beans are active in enzymes. They are good sources of concentrated proteins and an easier option for vegetarians to improve muscle.
Rich in complex carbohydrates and fibre, beans help in normal growth and for building body tissues.
Almonds, walnuts and pistachios are good sources of protein and healthy fats.
Oats are high in soluble protein and fibre and are a good source of zinc, vitamins and iron.
It is rich in glutamine, an amino acid which supports the growth of lean muscle and also contributes in icreasing strength.
It is a rich source of whey and casein which help in providing amino acids and contribute protein to increase lean muscle.
Eggs are a high quality protein food with high biological value, hence absorption of protein is high. This can help in increasing lean weight. It is always advisable to eat egg whites rather than the yolk. Also, eat desi eggs and not the hybrid ones.
A rich source of fibre, zinc, iron and selenium, wheat germ also is a good source of branched chain amino acids, arginine and glutamine. Hence, including wheat germ in the diet improves lean muscle mass.
Flaxseeds are a good vegetarian source of protein. They are also rich in dietary fibre and omega 3 fatty acids. In its powdered form, it can be taken as a protein drink.
A cup of cooked lentils provides a lot of protein and slow digesting carbohydrates. They can be added to brown rice for a complete protein combination.
Cottage Cheese (Organic)
Organic cottage cheese is rich in protein and contains casein, which preserves muscle mass. Also, cottage cheese is a probiotic and helps in the adsorption of nutrients.
A healthy grain rich in protein and complex carbohydrates, quinoa should be a part of a lean muscle diet as it provides slow releasing energy which is good after an intense workout.
Of all the fishes, salmon has high amounts of omega 3 fatty acids, bloactive proteins that protect the cartilage and also balances collagen. Always opt for organic or farm salmon.
Brown rice is rich in complex carbohydrates and provides long lasting energy for intense workouts, required for lean muscle growth. It also boosts the growth hormone and hence is good for improving lean muscle.
A good source of omega 3 and omega 6 fatty acids, chia seeds can be added to cereals or smoothies. It provides energy and good fats to preserve muscle mass.
Of all soy products, tempeh provides 41 per cent protein and is a good vegetarian source of protein for building muscle mass.
Rich in complex carbohydrates, sweet potatoes repair and preserve muscle mass by providing slow digesting sugars which are required during intense workouts in order to increase lean muscle mass.
Hemp seeds are lull of essential amino acids and omega 3 fatty acids. It can be added to anything one eats, especially smoothies.
Including safe protein supplements to increase lean muscle mass is a good option. Opt for a shake with enough protein and carbohydrates for optimal muscle growth and nourishment.
Skinless chicken is high quality protein and is a great contributor to muscle gain. Chicken in its lean form can be eaten grilled, steamed, baked or roasted.
Hung yoghurt has double the protein than regular cultured yoghurt. It is a good source of casein and contributes to lean muscle gain.
Almond butter is now a popular food as it has a better ratio of protein to tat than peanut butter. Almond butter also provides vitamin E and boosts the immune system.