Eating a nutritious diet that is rich in fresh, vitamin-rich vegetables, lean protein and complex carbohydrates is essential if you want to gain muscle mass in a healthy, natural way. Some foods, however, are particularly beneficial to include in a well-balanced diet if your goal is to gain muscle mass.
Fortified Eggs
Eggs are a good source of protein on their own, but some egg producers add flaxseed to the feed of egg-laying hens to create fortified eggs. Eggs fortified in this fashion have six times the omega-3 fatty acid content than regular eggs, according to WomenFitness.net, making them an excellent choice for those looking to gain muscle mass. Many egg producers also add vitamin E to the flaxseed to keep it stable, which can make the vitamin E content of fortified eggs as much as eight times higher than regular eggs.
Wild Salmon
Wild salmon has over 20 g of protein per 100 g serving, according to StrongLifts.com. Wild salmon is also a well-known source of essential omega-3 fatty acids. StrongLifts.com warns, however, that farm-raised salmon do not have as high a concentration of omega-3 fatty acids because farm-raised salmon eat a mixture of corn and grain feed instead of the herring, krill or plankton that wild salmon eat.
Legumes
According to WomenFitness.net, legumes are a good source of protein and slow-releasing complex carbohydrates. Legumes are also an excellent source of soluble fiber, which can help to keep blood sugar and energy levels stable while exercising. Common legumes include navy beans, black beans, lima beans, kidney beans, chickpeas and lentils. You can purchase legumes canned, frozen or raw.
Mollusks
Mollusks are protein-packed, low-fat invertebrates that are high in essential minerals. Mollusks also contain heme iron, which, according to WomenFitness.com, is a type of easily absorbed iron found only in red meat, poultry, fish and seafood. Mollusks are an excellent source of vitamin B-12 and copper, which help keep blood flow stable and deliver oxygen to muscles during and after a workout. Common mollusks include clams, oysters, scallops and mussels.
Member Comments