If you want to build up your lean muscle mass, one thing that you must be looking at is your diet plan. The number one goal of a lean mass building diet is to ensure that you get sufficient calories into your day, which will provide the fuel you need to generate that new muscle.
It’s also important that you get in a balanced level of proteins, carbohydrates, and dietary fats, so knowing the proper sources of each will be critical to your success.
Let’s go over the top food choices that you should be including in your overall diet protocol.
When it comes to your protein choices for muscle building, you want both lean sources as well as those that contain plenty of healthy fats.
Think chicken breast, turkey breast, lean red meat, fatty fish varieties such as salmon and mackerel, seafood, along with whole eggs.
These foods will provide you with the nutrient density you want to maximize energy and muscle building.
Salmon, grass fed beef and whole eggs are two particularly important sources as they’ll provide omega-3 fats, zinc, as well as B vitamins, necessary for the synthesis of lean muscle tissue.
Next you have complex carbohydrates. Here, you want to choose ones that are as calorie dense as possible. Meaning, you get more ‘bang for your buck’. If you eat high volume carbohydrates, you’ll often find that you start feeling full before you meet your calorie intake goals.
Raw oats for instance are perfect. They’re calorie and carb dense, so you can easily take in 300+ calories before feeling full. Eat them as you would a normal cold breakfast cereal.
Likewise, whole wheat pasta can also be an excellent choice. It’s easy to take in 50-100 grams of carbs from pasta in the meal following your workout.
Bagels also make for a good choice to get a high dose of carbs in. Choose a whole wheat variety to keep your blood glucose levels in check.
Finally, don’t overlook bananas. These are great for before or after your workout session as they are more calorie dense than other fruits and also contain potassium that your muscles need to fuel muscular contractions. Serve them up regularily.
Finally, we come to healthy fats. Don’t neglect fats! As fat are so calorie dense, they can help you easily meet your intake needs in a hurry.
Smart fat choices include avocados, which are easy to blend into any protein shake, add to a sandwich, or toss into a salad, coconut milk, which can also be used in your protein smoothies, coconut or olive oil, added to stir-fries or any other dish you’re preparing, or nuts and nut butter. You can smear nut butter over so many different foods in your diet plan, so use this one often. It’s an easy way to get your calorie intake up.
So there you have a closer peak into the best muscle building foods to consider. The primary thing to note is that you want to choose those foods that contain the most calories per volume of weight to reach your muscle building goals.