Regular strength training builds lean muscle. A diet rich in protein enhances your efforts at the gym. If you're doing strength training, you need more protein than the average person, explains the International Society of Sports Nutrition. Depending on your activity level and daily calorie intake, strive to obtain between 1.4 and 2g of protein per kilogram of your body weight. While many foods contain some protein, complete sources that offer all the amino acids our bodies cannot produce are best.
Lean Beef
Fatty cuts of meat, like porterhouse steak and ribs, contain high amounts of saturated fat, which may contribute to a higher risk of heart disease and obesity. Very lean cuts, however, like flank steak, tenderloin and extra lean ground beef provide a complete amino acid profile and enhance muscle synthesis according to a September 2009 study in the "Journal of the American Dietetic Association." Participants consuming 113g of beef containing 30g of protein experienced a 50 percent increase in muscle synthesis. Eating more beef is not necessarily better. In this same study, participants taking in a serving containing 50g of protein did not experience any further muscle growing benefits.
Fatty Fish
Fish, like salmon, mackerel and trout, contain high amounts of omega-3 fatty acids which can enhance muscle growth, says a "Muscle & Fitness" article from August 2004. Ingesting 3 oz. of salmon gives you almost 2g of omega-3, which is the recommended daily dosage during regular strength training. If you find yourself injured, increase your intake to about 10g--maybe through supplementation with fish oil in addition to fish--to help offset muscle atrophy.
Protein Bars
Although whole foods are best, notes ISSN, they are not always the most convenient. You may not have time to whip up a chicken breast or chow down on scrambled eggs right after your workout. In these cases, protein bars can offer a source of complete protein so that you fuel your muscles before, during and after your workout with ease. Choose soy- or whey-based bars. Both, in a direct comparison in a study published in "Nutrition Journal" in 2004, enabled greater growth of training-induced lean body mass. A placebo group that took in no supplementation did not experience significant muscle enhancement after nine weeks.
References
- "Journal of the American Dietetic Association"; Whole-Grain Ready-to-Eat Oat Cereal, as Part of a Dietary Program for Weight Loss, Reduces Low-Density Lipoprotein Cholesterol in Adults with Overweight and Obesity More than a Dietary Program Including Low-Fiber Control Foods; T. Brock Symons, PhD et al; Sept. 2009
- "Nutrition Journal"; Soy Versus Whey Protein Bars; Erin C Brown et al; Dec. 2004
- "Muscle & Fitness"; Fish Oil Prevents Muscle Wasting; Aug. 2004
- Cleveland Clinic: The Power of Fish
- "Journal of the International Society of Sports Nutrition"; International Society of Sports Nutrition Position Stand: Protein and Exercise; Bill Campbell et al; Sept. 2007
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