To gain muscle, you must not only work out at a high intensity level, but you must also follow certain nutritional guidelines that help your body make the most of your workouts. Muscle gain can be difficult if you don't have a voracious appetite, so it can be helpful to consume healthy high-calorie foods. While many foods may encourage muscle gain, you should always check with a doctor before altering your diet dramatically.
Quinoa
Quinoa is a high-protein grain that's calorie-dense, so it can be helpful for gaining muscle. One-quarter cup serving of quinoa contains 172 calories, with less than 3 grams of fat, 31 grams of carbohydrates and 6 grams of protein. In addition, research from a 2011 issue of Food Chemistry magazine found quinoa to be rich in ecdysteroids. A study published in a 2010 issue of the Journal of Steroid Biochemistry and Molecular Biology found that ecdysteroids encourage increased muscle mass and reduced fat mass.
Milk and Cereal
Milk and cereal provide carbohydrates and protein, a combination of nutrients that can be effective for muscle gain. Protein helps build your muscles, while carbohydrates offer energy for workouts and calories needed for growth. Research from a 2009 issue of the Journal of the International Society of Sports Nutrition found that consumption of milk and cereal following workouts enhanced recovery at a level comparable to commercially-formulated nutrition drinks.
Dairy and Nuts
As the muscle-building website Truly Huge explains, dairy and nuts are among the best muscle-building foods. Both are rich in protein and also provide fat, which makes them high in calories. For a healthy dessert on your muscle gain plan, try making a yogurt parfait by layering yogurt, walnut and chopped bananas. This will be high in calories, rich in carbohydrates, protein and healthy fat, without the added sugars and trans fats of traditional desserts.
Royal Jelly in Honey
Calorie-dense foods are desirable when you're on a muscle gain diet, as eating calorie-sparse foods will require you to eat a larger volume of food, which can make you feel bloated. One calorie-dense food that you can use to top meat, fish or other high-protein dishes is royal jelly in honey. One teaspoon of this food provides 20 calories, and research indicates that royal jelly may also be a potent activator of anabolic, or muscle-building, hormones. A study published in a 2010 issue of the journal Animal Reproductive Science found that royal jelly consumption promoted significant increases in testosterone levels.
References
- LIVESTRONG.com MyPlate: Calories in Ancient Harvest Quinoa
- Food Chemistry; Ecdysteroids from Chenopodium Quinoa Willd., an Ancient Andean Crop of High Nutritional Value; S. Kumpun et al.; April 2011
- Journal of Steroid Biochemistry and Molecular Biology; Metabolic Effects of 20-OH-Ecdysone in Ovariectomized Rats; D. Seidlova-Wuttke, C. Ehrhardt, W. Wuttke; April 2010
- Journal of the International Society of Sports Nutrition; Cereal and Nonfat Milk Support Muscle Recovery Following Exercise; L. Kammer et al.; May 2009
- Truly Huge: Muscle Building Food
- Animal Reproductive Science; Royal Jelly Counteracts Bucks' "Summer Infertility"; S.A. Elnagar; August 2010
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