Whenever a person thinks of building muscle, it’s quite natural to think of hitting countless hours in gym without thinking about the diet. Although lifting weights will help to build muscle but without supplying the body with right nutrients you will hardly see the muscle growth. To increase the muscle mass, it’s quite important to feed yourself with proper nourishment and calories every day.
In order to gain weight or build muscle you must have to eat complete proteins. Before making any kind of changes in your lifestyle, you must have to make a proper plan and if possible consult your personal trainer and physician.
6 Diets For Gaining Muscle Mass
Make sure that you eat these foods in your diet and design a suitable meal plan according to your need.
Red Meat
Red meat is the meat obtained from most adult mammals, which is red in color. Red meat contains large amounts of creatine, iron and minerals like potassium. It also has several B vitamins like riboflavin, vitamin B12 and niacin.
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The best sources of red meat are beef, pork, venison and bison.About 3-ounce of lean beef provides 160 calories and supplies the body with high quality protein that aid in muscle growth.
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Red meat is one of the richest sources of lipoic acid, which is an antioxidant that maintains overall health.
Chicken Breast
The chicken breast is a good source of lean protein that gets easily synthesized to repair muscle tissues during the high intensity training. About 7-ounce of chicken breast provides 190 calories and 45 grams of proteins with zero carbs. In-addition to that, chicken breast provides some of the essential nutrients like iron, vitamin B6 and niacin. You can literally try different recipes to cook the chicken and enjoy eating your favorite meal.
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Eggs
Eggs are excellent sources of high quality protein, which are cheaper and versatile foods available in the market. Each egg contains about 6 grams of protein and vitamins such as K, A and E.Eggs also contain small amounts of vitamin B12, folic acid and riboflavin. All the eight important amino acids are present in the eggs that help in muscle recovery.
Sweet Potato
Sweet potatoes are good for those people who want to gain weight, as they contain complex carbohydrates, vitamins and minerals. Carbohydrates get stored in the form of glycogen in the muscle which helps in performing intense activities.
Sweet potatoes are also rich in vitamin B6 which is helpful to maintain overall health. It also contains iron and magnesium which help in immune functioning. The sweet potatoes are versatile foods which can be baked and roasted.
Brown Rice
Brown rice contains complex carbohydrates that don’t get easily digested. As a result, you will be having energy for a long time even after working out. About 1 cup of brown rice provides 45 grams of carbohydrates and 220 calories.Brown rice is having antioxidant properties and helps in losing weight. It is also rich in fiber and contain healthy oils that reduce the LDL forms of cholesterol in the body.
Cottage Cheese
Cottage cheese contains high quality protein that is essential for muscle growth. Cottage cheese contain small amounts of whey protein and good concentrations of calcium.
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About 1 cup serving of cottage cheese provides about 140 calories and 30 grams of protein.
Cottage cheese can be taken in a variety of dishes like fruit salad and lasagna. The carbohydrate content in cottage cheese is about 9 grams and 5 grams of fat in about 1 cup. There are several benefits of eating cottage cheese and it’s extremely helpful for those people who want to gain muscle mass.
