Working out is an essential part of gaining muscle mass. Dietary options can also aid in increasing muscle. Food provides vitamins and minerals for health, and certain foods help your body build muscle more quickly than others. Though protein-rich foods such as chicken are important in building muscle, other foods including brown rice, legumes and nuts can help to develop and strengthen muscle tissue.
Chicken
Chicken is one food that can help with gaining muscle mass. In his book "I Will Get Fit This Time!: Workout Journal," Alex A. Lluch writes that lean protein sources such as chicken are important for building muscle, but warns against over-consumed. Aim to consume 1.2 to 2 grams of protein per pound of body weight. Lluch notes that many high-protein diets recommend exceeding this amount, but if you do so, you are simply consuming calories that may be turned into fat instead of muscle.
Brown Rice
Another food that can help to build muscle mass is brown rice. Lluch notes that carbohydrates such as brown rice are the body's primary source of energy, and this energy is important for the training that leads to increased muscle mass. Complex carbohydrates such as brown rice are important because the body is not able to work as hard without the energy that comes from carbohydrates, and will instead burn the protein that builds muscle mass. Eventually, without complex carbs, the body uses existing muscle tissue you already have for energy purposes.
Legumes
Legumes are another food that can help with increasing muscle mass. According to the Women Fitness website, legumes are an excellent source of fiber, important for keeping blood sugar and energy levels stable. Legumes are also both relatively high in protein and carbohydrates, providing energy needed to work out and protein to build muscle mass. Choices for legumes include black beans, pinto beans, kidney beans, chickpeas and lentils, among others.
Nuts
Another food that is good for building muscle mass is nuts. This easy-to-eat snack provides a variety of nutrients, including good fats that can help to build tissue and muscle. They also contain vitamin E potassium, folate, magnesium and zinc. Women Fitness notes that healthful choices for bodybuilders include almonds, walnuts, Brazil nuts, cashews, hazelnuts and pecans. Be sure to not eat too many nuts, though, because they are high in calories and can cause weight gain instead of muscle-mass gain.
References
- "I Will Get Fit This Time!: Workout Journal"; Alex A. Lluch; 2008
- Women Fitness: Top 10 "Super-Foods" to Increase Muscle Mass
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