According to a 2018 study published in the Journal of Gerontology, diet plans that focus on healthy fats, proteins and vegetables has key benefits to
According to a 2018 study published in the Journal of Gerontology, diet plans that focus on healthy fats, proteins and vegetables has key benefits to build body mass, keep the mind sharp and protect the mind and brain as a person grows older.
The latest discovery in the field of health and lifestyle supports a growing body of research that suggests that the ideal meal plan to strengthen the immune system, improve cognitive function, mobility and healthy aging is centered on foods such as whole grains, leafy vegetables, beans, berry and poultry.
It makes sense that if our muscles were made from pizza, then we should consume a lot of those if we wanted to build more muscle mass. While most people believe that taking supplements is the only method needed to build lean muscle mass, you need more natural foods which are rich in nutrients to achieve your dream body.
No matter how long and hard you exercise for your muscles, and how much weight you carry, without the right ingredients in the form of nutrients, your dream body will still not come. In fact, subjecting the body to heavy workouts without the adequate or correct nutrients can be damaging to your muscular tissues.
Also, it is not enough to incorporate lots of protein into your diet. You should eat plenty of carbohydrates as well. While you are at it, you should know that eating junk food is totally counterintuitive to the process of building muscle mass, so you should stay away from it. I’ve taken time to compile a list of foods which will assist you in your journey of building a perfect body.
1. Quinoa
Quinoa is top of the list for of a few reasons. Meat is vital in building lean muscle mass but not everyone eats meat, whether for medical, religious or personal reasons. Quinoa is packed with protein. And it gets better: quinoa is not only packed with protein, but it contains all nine essential amino acids. It is perfect because it is gluten free, easy to digest, and as a grain, it is rich in fibre, magnesium, vitamin B6 and iron. Not only is it excellent for cell growth, but also for general health. Incorporate this awesome food into your diet if you are particularly keen on building up your muscle mass.
2. Ground beef
The general impression is that anything containing beef is a no-go-area if one wants to live both a healthy life and keep in good shape. It doesn’t help that the food has been negatively viewed because of its role in heart conditions and obesity. However, this is an oversimplification. It is damaging only because of the way we eat it, with lots of gravy and cheese, little or no exercise and inadequate glucose metabolism.
Ground beef, when properly incorporated into our diet, helps greatly in the building of lean muscles. Ground beef has 11 grams of saturated fat and 27 grams of complete (emphasis on complete) protein; over 200 calories per 100g serving, vitamin B12, zinc and heme iron.
3. Broccoli
It is well known for its cancer fighting ability as it contains insoles and phytochemicals. But it is also rich in soluble fibre which is great in the burning of fat.
4. Brown rice
The fact that brown rice is slow for human bodies to digest makes it a perfect ally for muscle building. It provides energy throughout the period of your workout, thereby encouraging lean muscle building when taken continuously.
5. Eggs
According to a specialist nurse at Gifted Healthcare, eggs are rich in calcium, vitamins, zinc, iron and over 6 grams of protein, all of which are important in the building of muscle mass.
“You may think you have seen it all, but just the ½ gram of leucine contained in eggs works magic for muscle building. By ingesting the right amount you won’t need to worry about artery clogging, which has been shown to not always be caused by cholesterol. However, just one or two eggs a day is enough to achieve better muscle mass,” she said.
6. Nuts
You probably weren’t aware that nuts play a significant role in muscle building. Now that you know, you should buy some today if you are hoping to gain muscle mass. They have an amazing balance of protein, fibre and fat, with a whopping 170 calories. You don’t even need to make much accommodation for them in your diet as they are perfect as snacks.
7. Olive oil
While you are busy beefing up your lean muscle mass you should also worry about the breakdown of the existing muscles which you’ve managed to build up. With olive oil you can have that covered, as they contain some anti-catabolic nutrients.
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