For someone to maximize muscle gains, it takes more than a dedicated strength training workout program. Nutrition is one of the most important factors in gaining muscle while reducing body fat. Having a balanced diet of carbohydrates, fats and protein is the start to a good nutrition plan, but some foods are superior for their ability promote muscle growth and decrease body fat.
Nuts
Nuts provide a significant amount of nutrients, polyunsaturated fatty acids, fiber, vitamins and minerals according to WomenFitness.net. Vitamins and minerals found in nuts that promote muscle gain and healthy bodily functions include vitamin E, potassium, magnesium, selenium and zinc. Some of the best choices for nuts include cashews, macadamias, peanut butter, pecans, almonds and pistachios. WomenFitness.net recommends consuming one to two servings--about 24 almonds--per day.
Vegetables
According to certified strength coach Mike Sokoryansky, a diet designed for muscle gain and fat loss should receive the majority of the carbohydrates from vegetables. Green vegetables such as green beans, broccoli and spinach are among the best for providing complex carbohydrates, fiber, vitamins and minerals. Cruciferous vegetables are also a recommended choice for vegetable sources and include cabbage, cauliflower and kale.
Salmon
Salmon is recognized as a source of lean protein and omega-3 fatty acids. As a result, "Men's Fitness" magazine recommends salmon for a muscle building diet. The fatty acids in salmon provide the essential building blocks for cell membranes that promote muscle growth and aid in muscle recovery while improving fat loss. Salmon can be prepared in a variety of ways including canned salmon on a salad, grilled salmon with vegetables or salmon burgers mixed with eggs and whole wheat crackers.
Eggs
Eggs have been used by bodybuilders for decades to help with muscle growth. The Get Big Fast website recommends adding eggs to a diet plan for a significant source of protein that is also economical. Consume the entire egg as the yolk contains 50 percent of the protein, vitamin A, vitamin D, vitamin E and cholesterol. The cholesterol found in eggs increases testosterone levels to promote muscle growth and won't affect blood cholesterol. You can also purchase fortified eggs that include omega-3 fatty acids and vitamins for additional muscle growth capabilities.
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