Foods for Muscle

[nicknite86]

All throughout magazines, TV ads, and even on the internet; when logging in to your favorite forum or email, you can see advertisements for 'Get Ripped Fast' or 'Muscle Milk' or a new protein powder. The truth is today's society is beginning to program individuals with a 'fast food mentality'; meaning that everyone wants everything done 'now!' If it's not done 'now!' or within a month, then it's not worth doing at all??¦even if that accomplishment could prove to be life changing. It's important to understand that absolutely nothing can be achieved within a 'fast food' mentality. In contrary to modern-day propaganda you have to take on the 'old school' mindset and work hard at something with persistence in order to succeed. In regards to gaining muscle mass there is no easy way out, you have to train and eat right. Eating right is the majority of the battle, because what you are is determined by what you eat. Eating a diet consisting of processed junk food and its accompanying chemical neuro-toxin soup will only rob precious nutrients and energy that will in turn make you slow; both mentally and physically. In essence, to build up health and all areas of fitness it is vital to fuel with proper nutrition and not empty calories. Foods that have endured throughout history as nature's protein source are eggs and plant foods. Plant foods are loaded with Amino Acids, which are essentially the building blocks of protein. Just to see how powerful plant foods can be, leaf green vegetables in themselves can provide richer sources and higher percentages of valuable calcium than the standard grocery store Cow Milk.

 

Eggs and Plant Foods have evolved to meet modern day needs:

 

Eggs are an abundant source of protein. Furthermore, with modern day technology eggs can be better as they can now be a source of omega-3 fatty acids. Some egg producers are adding in flaxseed to hen feed and thus are increasing the omega-3 fatty acid content of eggs by over six times than that of regular eggs. In addition, Vitamin E; an essential vitamin to the human body and brain, is also added to the flaxseed feed. This process allows the vitamin E content in fortified eggs to be as much as eight times higher than that of normal eggs.

 

 

Plant Foods are extremely important to any muscle building regimen as they are classified as superfoods. I will mention a few that are important for muscle mass and gains:

 

Legumes- Legumes are an excellent sources of protein and fiber. Fiber is critical as it keeps blood sugar and energy levels stable. As far as plant foods go, legumes are high in protein and are a great source of slow releasing complex carbohydrates. Carbs are known to provide a more stable and lasting energy supply for workouts. Legumes can be eaten in soups, chili, stews, or in cold bean salads. You could buy them dry, canned or frozen and basically any supermarket. The most common of legumes are pinto beans, kidney beans, navy beans, lima beens, black beans, lentils, chickpeas, and blac-eyed peas.

 

Allium vegetables- Garlic, chives, scallions, leeks, and onions are all flavorful additions to a bodybuilding diet. Their benefits are in large part due to their sulfur-containing compounds and the flavonoids such as quercetin. Much like any other plant food, they retain their vitamins and are more beneficial when uncooked. You could add them to anything from sandwiches, salads, pizza, raw soups, salad dressings, and other raw recipes.

 

Nuts- Overall, nuts are very rich in nutrients; including plant protein, fiber, vitamin E, potassium, zinc, phosphorus, phytoserols, antioxidants and much more. You can add them to recipes or snack on them alone. Brazil Nuts, Walnuts, and Almonds could be a great snack and diet addition for muscle gains. But remember, eating too much of a good thing could increase caloric intake, which could lead to more fat, so keep a guideline as to eating one to two servings per day. One serving is about an ounce or (24 almonds).

 

 

Cruciferous Vegetables- Eating cruciferous vegetables is a good way to take in micronutrients without taking in a lot of calories. They can be a bodybuilder's best friend because they require more calories to be digested than they provide. They help fill you up, but help you to burn more calories too. Watercress, kale, cauliflower, Brussels sprouts, cabbage, and broccoli are amongst many of cruciferous vegetables. Their great in phytonutrients, and of course plant protein. If losing bodyfat is a goal then these should be a diet focus each and every week.

 

 

In short, muscle building puts great demand on the body, so eating right will bring about and maintain good health and natural strength. In the long run it's about being independently healthy and fit, so super foods and a determined mindset is a good start.

[Prior]

well obviouisly protein is the main source of muscle building. Foods like milk,eggs, cheese, fish, are all good sources of protein. May i remind you, you can't just have protein after your workout and expect it to be the only protein you need for the day. You should be eating protein throughout the day.

[Sunnycoastman]

Hey NN86, that was good. true, the better you eat the faster the result however if you want muscle it has to be done in the gym. you have to train hard and with weight to grow!!! I think hard training is more important than diet.

 

I reckon i could push some pretty decent weights and put on heaps of muscle if I ate at mcdonalds twice a day and slept plenty...:-) Of course i wouldnt be lean...have to diet strictly for that....:-( but I would have heaps of energy in the gym.

 

I agree with you about these get ripped quick programs and supplements....all sales gimmicks....you can get ripped fast but its a miserable time while you do it...restricted carbs and fat, training twice a day, tired most of the time, hungry, no enjoyment in life....better to take your time.....they make it sound easy.

 

anyway I appreciate the info you gave....cheers

 

sunny

[PanamaJimmy]

Nicknite86,

 

Thanks for the great list! Diet is always my struggle and when I train, and since I am a hard gainer, I have to really concentrate to get enough protein in my body. I used to take Myoplex protein mix but developed an allergic reaction to it and started getting hives!!

 

I personally recommend EAS 100% Whey Protein as a supplement because it can be purchased at Target, is cheap, and it works.

 

Panama Jimmy

[Mark Lehman]

Hi guys,

 

I also suggest you to use eas 100%whey protein as a good supplement.

 

Thanks

mark.

[Tom60]

There are other forums in here that talk about the use of supplements and its effects on hair restoration. I personally haven't found any evidence, but there are plenty of people on this forum that do. Has anyone had any problems?

[marieluy143]

well obviouisly protein is the main source of muscle building. Foods like milk,eggs, cheese, fish, are all good sources of protein. May i remind you, you can't just have protein after your workout and expect it to be the only protein you need for the day. You should be eating protein throughout the day.

 

wow...i didn't know that eggs, fish, milk are good source of protein.. thanks for the examples...

[Guest essentialoilsexporters]

1) Intake of good quantity or quality of protein like lean beef, fish, chicken, eggs & eggs white.

2)Protein shakes and meal replacements.

3)Should take carbohydrates and healthy fats.

So, all these are required for making muscles.

[Trichologist]

Some of my weightlifting friends swear by beef jerky.

[Guest kabonm]

Spam removed by moderator.

Edited July 4, 2011 by Future_HT_Doc

[Robust]

Protein foods are good for the muscles building.

Some best foods for the natural muscles building are:

Eggs, fish, tuna, chicken, meat, dairy products, nuts, green beans, and green leafy vegetables.

Edited April 10, 2014 by David - TakingThePlunge

[Houston123]

Hey NN86, that was good. true, the better you eat the faster the result however if you want muscle it has to be done in the gym. you have to train hard and with weight to grow!!! I think hard training is more important than diet.

 

I reckon i could push some pretty decent weights and put on heaps of muscle if I ate at mcdonalds twice a day and slept plenty...:-) Of course i wouldnt be lean...have to diet strictly for that....:-( but I would have heaps of energy in the gym.

 

I agree with you about these get ripped quick programs and supplements....all sales gimmicks....you can get ripped fast but its a miserable time while you do it...restricted carbs and fat, training twice a day, tired most of the time, hungry, no enjoyment in life....better to take your time.....they make it sound easy.

 

anyway I appreciate the info you gave....cheers

 

sunny

 

I actually disagree that the exercise is more important than the diet. I think diet is 75%, exercise is 25%. Minimum, I would say 50/50. It all depends on what stage you are in losing weigh begging all the way trying to get really lean. The secret to loosing weigh in any stage is to create a Caloric deficit. It is really no brainer! It is simple math! You can establish this caloric deficit by eating less calories or exercising or the healthier way which is to both eat less and healthier with less calories and exercise.

First you have to identify how much calorie you need maintain your current weight. Search Google for BMR calculators to figure this. Then you can do searches such as “how much calories I need to eat to lose weight” or similar words. I have seen a lot of helpful videos on you tube on this subject. Basic logic is you need to create 3500 calorie deficit (eat less or burn or both) to lose 1 lbs of fat. So, if you want to lose 1 lbs every week, then you need to create caloric deficit of 500 every day / seven days a week.

It is very important that you need to take your calories from balanced food sources. Ideal distribution of calories should come from:

40% Protein (Each gr of protein generates 4 calories)

40% Carbohydrates (Each gr of Carbohydrates generates 4 calories)

20% Fats (Each gr of fat generates 9 calories)

Search Google for good source of fats, protein and carbohydrates! Other important point is tracking all these numbers daily! I know it sounds time consuming, but only way! Read food nutrition labels and pay attention to serving sizes.

I am 41 and have always exercised but never could get lean enough to see my abs definition (6 PackJ). 6 weeks ago I decided to do the diet changes I have mentioned above and created 350-500 cal deficit daily. I started 169 lbs. At week 2, I was 168lbs and 16% body fat. At week 6 I am 163 lbs and dropped down to 12%. I exercise 3 times a week (M,W,F) each day lift weight 60 min and cardio 30 min. I know it is a lot of exercise, but the point I would like to make is that I was doing this type of exercise before, but I really saw big difference when I really started to watch my diet. Good luck!

[AlexParker55]

WOW, What a fabulous info

i am 100% agree with you, and want to say also Plant Foods are extremely important

Keep sharing

[JamesAdam]

Protein foods are better to gain the weight in shape of muscles and not in shape of fat. Protein foods turn the fat into muscles and help in muscles recovery. Some better foods for the weight gaining and muscles gaining are: Eggs, milk, yogurt, cheese, meat, fish, banana, grapes, potato, tomato, roots beats, and rice etc.

[JamesAdam]

Protein foods are good for the muscles building.

Some best foods for the natural muscles building are:

Eggs, fish, tuna, chicken, meat, dairy products, nuts, green beans, and green leafy vegetables.

[ClinicByChoice41]

We tend to attract to shortcuts and things which are not possible. Even we are known side effects of products but in the end we do same mistake again. Fitness and healthy living is good thing but participating in race of big muscular body force us to try things like this.