Men feel the need to have well-defined abs and sculpted muscles in order to feel confident about themselves. The most important step you should take if you want to build powerful and huge muscles as a man is taking control of the foods that should be included in your body-building diet plan. A blend of the right number of calories, sufficient proteins to build and repair your muscles and consistent strength training workouts can help you build an appreciable muscle mass. For instance, you cannot expect to build muscle mass if you are eating large quantities of proteins compared to crabs.
Majority of people are not aware of the anabolic power of some muscle-building foods, instead they confine themselves in the world of brown rice and chicken breasts. The following is a list of the best muscle foods for men that will surely help you achieve the muscle mass you expect.
Generally, yogurt contains a perfect ratio of proteins and carbohydrates and hence it is the best muscle food for men as it boosts muscle growth and muscle recovery. Greek yogurt is produced by straining the ordinary yogurt of excess water and carbohydrates resulting in a thick fine product that is rich in high concentration of proteins. However, you should be keen not to buy inferior products that have gelling agents and thickeners added instead of straining.
Greek yogurt has high concentration of casein, a slower digesting that increases blood amino acid levels. According to a recent study, consuming yogurt is key to reducing protein break down after workouts.
This is the commonest muscle food for men that has been used for muscle building for centuries now. It is usually considered as a perfect protein source. Eggs have the highest biological value to your muscles when compared to other protein sources by supporting your body’s protein demands in the best way possible. The good thing with eggs is that you can comfortably consume them without the need to worry.
The yolk contains vitamin B12 which is very essential for muscles as it facilitates muscle contractions and breakdown of fats. However, you should make sure that you eat just enough to minimize the risk for heart problems.
Almond are the best source of alpha-tocopherol, and vitamin E that are readily absorbed into your body upon consumption. In most cases this food is often referred to as the perfect medicine for muscles because it is a powerful ant-oxidant that reverses muscle reactions that lead to production of free radicals.
Free radicals can cause a great damage to your muscles during your workouts. The lower the number of free radicals that affect your muscle the faster the rate at which they build and repair. It is recommended that you eat two handfuls of almonds daily without having to worry so much about their caloric value.
4. Oily Fish
Oily fish is not only responsible for the perfect health of your skin but also it is one of the greatest foods for your muscles. It is rich in highly nutritious proteins and the goodness of omega 3 fatty acids. The high quality proteins in oily fish helps to build your muscles and the superior omega 3 fatty acids play a key role in enhancing muscle recovery by minimizing post-workout protein breakdown. The most wonderful choices in this case includes the fish like salmon, tuna, sole and pom fret. Oily fish also helps in improving your heart’s health and keeps diabetes type 2 at bay.
5. Lean red meat
Quite a good number of people will tell you that eating white meat is the best protein source but there is nothing better than lean cuts of red meat when it comes to building muscle mass. This food offers three of the most crucial ingredients that are key to building your muscles namely; zinc, iron and creatine. If you want to rest assured of muscle growth then you should look for lean red meat cuts. Lean red is a perfect creatine source and also as a source of HDL fats (good fats).
Dehydration is one of the biggest concerns given that our muscles are composed of up to 70 percent water. To build healthy and lean muscle mass, you need to stay well hydrated because even if your body loses just a small percentage of water, it can adversely affect muscle mass growth and recovery. According to a study in 1997, it emerged that protein synthesis in our bodies take place at a faster rate when your muscles are hydrated.
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