5 Foods to Gain Muscle! Get Stronger Spokane!

5 Foods to Gain Muscle! Get Stronger Spokane!

Matt Griffith, CSCS

 

So many people have a really hard time realizing that to gain muscle you have to eat. Those that seem to have the most difficult time changing the mindset are those look to drop some pounds as well. But you cannot have one without the other! To lose weight you need to burn calories, and nothing burns more calories than muscle!! Just stay aware of your caloric intake and take a gander at this list of great muscle-gaining, protein-packed foods.

1. Animal Meat (No-brainer right?)
It’s really hard to gain mass without getting enough protein. Two tried and true ways are beef and chicken.

Beef is filled with iron, zinc, B-vitamins, and creatine, which help with growing muscle. It also has high levels of amino acids, which also promotes muscle growth. A 2014 study found a correlation between consuming lean beef and lifting weights. The result: lean muscle mass gains—20oz steak anyone?

Chicken is another great high-quality protein source and plays a role in repairing and maintaining muscle.

2. Creatures From the Sea
While many have an aversion to seafood, we’re not asking you to swallow a dozen raw oysters here. Start with a gateway fish, like tuna, which is rich in Omega-3 fatty acids. Omega 3s are particularly useful for making sure your metabolism functions optimally.

Shrimp is another great one, as it’s almost pure protein. Every 3-ounce serving has 18 grams of protein and zero carbs. It has a lot of amino acids, specifically leucine, which is important for muscle growth.

3. Eggs
Forget what your mom told you about eggs and cholesterol. That theory has long been debunked as a myth. Eggs are a great source of protein and have all nine essential amino acids, as well as healthy fats, vitamin D, and choline. If there’s a 4-egg omelet on the menu, order it.

4. Protein Supplements
If a 20oz steak and 6 eggs for breakfast seems like an unreasonable amount of food, consider supplementing with protein powder. It’s useful for increasing muscle mass and preventing the breakdown of muscle and promoting muscle recovery. Just make sure there’s no added sugar, so use a good resource to find something suitable for you.

5. Mmmm Fat
As we now know, fat isn’t the devil, sugar is. Fat is also important if you’re looking to gain muscle mass. It’s also important for the production of hormones like testosterone and growth hormone, which are needed for gaining muscle.

Some great ways to get healthy fat include fatty fish, nuts, and oils like coconut oil and olive oil, as well as flaxseeds and avocados.

Muscle Gain Doesn't Just Happen Folks!
On the other hand, for those of you hoping to lean up without bulking up and gaining muscle mass, the truth is that unless you’re eating three times as much meat and healthy fats as you are now, and unless you’re downing five eggs for breakfast and two protein shakes a day, chances are you won’t see those muscles grow in size too much.


 

 



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