In this article, I will easily lay out the foods necessary for building lean muscle mass.
One of the most bio-available proteins of any food is contained in eggs, and we all know how essential protein is for muscular growth and preservation. Eggs also contain quite a bit of calories, about 70 per egg. Beyond eggs unique protein the cholesterol is the main reason why they belong in this list. Many people stray away from eggs due to their cholesterol and fat content but I would not suggest removing the yolk because cholesterol has been shown in various studies to increase testosterone production. The egg yolk is were the majority of the cholesterol resides. Testosterone plays an essential role in the process of building muscle and strong bones.
Salmon contains lots of high quality protein and a ton of healthy fats. The fat found in salmon, is primarily omega-3 fatty acids. Omega-3 has been shown to reduce inflammation and increase heart health. Because you are trying to build muscle, you will be working with resistance, which can sometimes result in inflammation. Consuming salmon frequently will help you reduce inflammation, which in turn will make it so you can be in the gym training efficiently to maximize your gains. Salmon is a great food for cognitive brain function as well so it’s a duel purpose food.
3. Lean Beef
Beef contains lots of high quality protein along with creatine, which has been shown to increase testosterone, brain activity, strength, and of course muscle growth. I prefer to stick with lean ground beef due to it’s simplicity when cooking. You could also eat lean steaks if you don’t mind the price difference. A study conducted by the University of Melbourne, showed that people felt less anxiety and stress when they consumed red meat regularly. Anxiety and stress can seriously hinder your gains and lower testosterone, which is not your goal when on the quest for lean muscle. Its usually faster and easy to you a Meat Shredder when using lean steaks or other lean beefs to make the cooking time faster and to make the dish more versatile.
Pork is one of the most underrated sources of protein, vitamins, and minerals. Pork contains an incredible ratio of fats to protein, typically in between chicken and lean beef. Some people tend to have difficult digest red meat, if you fall into that category feel free to substitute your red meat with lean cuts of pork. All meats fluctuate in price but pork seems to remain a very cheap source of protein. To go from plain old pork chops, I prefer to use a Meat Shredder to make the dish more versatile.
Majority of legumes are an amazing source of protein, carbs, and fiber. I would suggest sticking with black beans, kidney beans, lentils, and garbanzo beans. Some of the other legumes are high in soy, which can lower testosterone and increase estrogen. Others are just simply not as healthy as the ones listed above. A lot of people neglect legumes for various reasons but I highly suggest you incorporate them into your diet. The legumes listed above all provide a great ratio of carbs to fiber, which is essential because it means that the carbs will digest slowly and give you substantial energy. Those legumes also contain a good source of plant protein and plenty of potassium.