Going to the gym is important for people who want to improve their body physique. However, while most people train hard to build muscle and lose fat, some gym goers do not take nutrition into account. As a result, they do not get the figure that they want. Since nutrition is vital to achieving more muscle mass, here are some foods that help build muscle.
Lean beef remains as a staple food in one’s diet in order to gain muscle mass. According to Breaking Muscle, a three-ounce serving of lean beef contains a number of vitamins and minerals, such as iron, zinc, and vitamin B-complex. Iron helps muscle growth via cellular oxygenation while zinc helps in the regulation of the body’s metabolic processes.
Meanwhile, the B-vitamins assist iron and zinc in the production of red blood cells, cellular metabolism, and even the health of the nervous system. In addition, lean beef also provides high-quality protein to the body. Protein helps in the growth and repair of cells and tissues, thus, helping the growth of bones and muscles. Even people who are weight-conscious will benefit, since a 3-ounce serving of lean beef gives nearly the same amount of protein present in 1.5 cups of beans.
People who do not prefer lean beef may choose skinless chicken as an alternative protein source for muscle growth. Chicken is also an excellent source of protein, just like lean beef. To add, chicken can be prepared and cooked in various ways, such as steamed or roasted, allowing people to create different dishes each day. Moreover, chicken is very accessible in the supermarket that people can easily purchase the serving sizes they prefer.
Another food that helps build muscle is cottage cheese. While many people love cheese for its taste, not all people are aware that cottage cheese contains purse casein protein, which is a slow-digesting protein. It helps muscle growth through elevating amino acid levels in the blood and keeping them increased for a longer span of time, aiding muscles recover when the body is at rest. In addition, cottage cheese could be useful to people who have less frequent meal intervals. Moreover, it is rich in vitamin B12, which aids in the proper function of the red blood cells, and calcium, which helps in the formation and repair of bone and muscle tissues. Interestingly, cottage cheese also has live cultures, known as good bacteria, which aids the digestive system break down and absorb the necessary nutrients it needs to make the body stronger, and that includes the muscles.
While people work hard inside the gym to build muscle, training alone is not the only thing to consider. Muscle repairs itself and grows when the body receives enough nutrients and oxygen, which are provided by eating the right food and having adequate rest and sleep. Overall, gaining more muscle mass is the product of the interplay among exercise, rest, and nutrition.