When you want to build muscle, you want what you eat to work as hard for you as you work yourself in the gym. According to a study in the Sept. 2009 "Journal of the American Dietetic Association," T. B. Symons and colleagues found that participants who ate lean beef experienced an increase of approximately 50 percent in muscle-building synthesis. The protein in foods like lean beef provides essential amino acids that repair cells and promote muscle growth. Make protein the base of your eating plan for muscle building.
Eggs
Eggs are one of the most complete and nutrient-dense foods. They offer inexpensive, easily prepared protein. One whole egg contains only 70 calories, has a little over 6 g of protein and a significant amount of many essential vitamins and minerals. Start your day with an omelet or egg sandwich for breakfast.
Lean Beef
The protein in lean beef provides essential building blocks for muscle growth in the form of amino acids. Keep in mind that a serving of beef is about the size of a deck of cards or the palm of your hand. Look for lean cuts such as top round, sirloin and brisket.
Chicken
Chicken offers 28 grams of protein per 3-oz. serving.You can prepare chicken easily; many side dishes complement it. For a tasty, muscle-building meal try a vegetable and chicken stir fry with a side of brown rice.
Tuna
Tuna provides lean protein in a nutrient-dense package. Tuna also provides essential omega-3 fatty acids and muscle-building amino acids like tryptophan. Try a tuna wrap for lunch or a seared tuna salad for dinner.
Avocado
Although high in calories, avocados are nutrient-dense, ensuring that you’re giving your body what it needs for muscle growth. One cup of avocado provides 20 percent or more of your daily recommended value of potassium, vitamin B6 and vitamin C, along with monounsaturated fat. Eating avocados will help you keep your calorie counts where they should be for gaining muscle mass while moderating your saturated fat intake.
Beans
Beans, such as kidney beans, are a great source of dietary fiber and protein. Dietary fiber helps to moderate your insulin levels, which is important for muscle growth because insulin transports fuel, in the form of glucose, to your muscle cells. Keeping your insulin levels steady will prevent energy crashes that adversely affect your performance. Try to replace a few of your meat meals with beans during the week and you'll be getting the fiber and protein you need while lowering your intake of saturated fat from animal sources of protein.
Yogurt
Yogurt offers a nutrient-dense way to curb hunger and promote muscle growth. A 1-cup serving of low-fat yogurt has an average of 155 calories and close to 13 grams of protein. When you're feeling hungry between meals, try low-fat yogurt with a tablespoon of sliced almonds on top. Be sure that your yogurt has less than 30 grams of sugar per 6-oz. serving.
Whole Grains
Carbohydrates provide the necessary fuel for your workouts and glycogen for your muscles. While you're trying to build muscle, eat more carbohydrates than you’ll burn working out. Carbs, in the form of whole grains--such as brown rice, whole-wheat bread and whole-grain oatmeal--give you a constant stockpile of energy to keep you from burning out.
Vegetables
Eating vegetables ensures that you are getting the nutrients you need along with adequate fiber, which moderates your insulin response. Insulin response supports muscle building as explained in the section on beans. Broccoli, cabbage and salad greens are all good sources of fiber. Round out your meals with a couple of fist-sized servings of vegetables or snack on them throughout the day.
Water
Dehydration can adversely affect your muscle-building goals. A study that James E. Schoffstall and colleagues published in the Feb. 2001 "Journal of Strength and Conditioning" demonstrated that dehydration in body builders resulted in a loss of muscle mass and poor performance when weight training. Make sure you’re at your best by drinking plenty of water before, during and after you exercise.
References
- "Journal of the American Dietetic Association": A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects; T. B. Symons; Sept. 2009
- University of California: Egg Basics for the Consumer
- "Journal of Strength and Conditioning Research": Effects of Dehydration and Rehydration on the One-Repetition Maximum Bench Press of Weight-Trained Males; James E. Schoffstall; Feb. 2001
- Wegmans: Chicken Nutrition Information
- George Mateljan Foundation: The World's Healthiest Foods
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