What foods to eat for lean muscle mass

posted in: Nutrition | 0

What foods to eat for lean muscle mass ?

Do you asked yourself what foods to eat for lean muscle mass ?

If you want to develop muscle mass doesn’t need a workout with a big weight! Shocking, isn’t it? But if you develop more strength with less workout? Wow, I don’t think so! Well, the secret is to nutrition. How many times have I said that nutrition plays a crucial role in the development of muscle mass? It is evident from the number of articles and postings from the forum!

In vain wondering what are the best supplements for muscle mass, or what workout is the most effective when you don’t have a well planned nutrition!

We’ve all read about people who know how to work out properly but, they don’t know anything about what to eat.

I understand that it’s hard to have a strict food plan. But we must have a healthy life style, involving both the sport and the healthiest diet, whether we want to put our muscle mass, as we want to show the fit or simply want to keep us a sensation of well-being.

For starters, I present the top 10 list of the best foods that help you to get lean muscle mass and increase your strength

Beef meat

What foods to eat for lean muscle mass - beef meat

Beef meat should be one of your main food sources when you want to get muscles. Why? Because it’s full of things that contribute to the development of lean muscle mass, of course. 100 g of beef can have between 170 and 300 calories and will give you nutrients such as iron, zinc and B vitamins.


And more importantly, we provide high-quality protein (remember that not all protein sources are complete) and a high level of amino acid that works with insulin to promote muscular development.


For those who want to lose weight and I am a vegetarian, I have bad news. 100 g of beef meat gives about 3-4 times more protein than the 100 g of protein at little more calorie.


Chicken meat

What foods to eat for lean muscle mass - chicken meat

Although I’m not advocate so much for chicken, as long as it is from a trusted source, possibly, is clearly among the healthiest foods. Unfortunately such meat is hard to come by and it’s expensive when we a provider, but for those who have relatives in the countryside or have something in the yard, it’s super!


Because of all the controversy related to the chicken I always reluctant when reading plans of the guys who were the main source of protein as chicken.


Chicken meat quality is also an excellent source of high-quality protein, which is important for maintaining and recovering muscles, bone health and maintaining weight .


Cottage cheese



Cottage cheese or cheese pearls is created from pure casein relative. If you do not know, is that casein protein with slow absorption we recommend to consume before bed. Casein will help you maintain lean muscle both at night and in case you have to wait to eat for a very long period.


It does not contain lactose, so it is very useful for those with coeliac and is a very good source of vitamin B12, calcium and other important nutrients.




Eggs and they contain high quality protein with high biological value, containing the new essential amino acids, choline, vitamin D and healthy fats. In conclusion, the eggs are about the best investment you can make.


It’s time to mentioned that the eggs will not affect cholesterol levels!


Whey Protein


There’s a reason good enough that whey protein supplements are the most popular in the world of bodybuilding.


Whey protein provides you with a source of quick and convenient protein at an affordable price.


I recommend that if you have trouble digesting dairy to orientate towards a whey protein isolate and not to a whey concentrate.


But when to drink the whey protein?


Bodybuilders consume whey protein generally upon awakening ,in the shake after exercise or as a supplement between meals. You can therefore drink whey protein anytime.


Tuna fish

What foods to eat for lean muscle mass - tuna fish meat

Rich in protein, low fat, high in omega-3 fatty acids, so that is the meat of tuna.


Recommendation to the generally comes over for their content of healthy fats and fatty acids. They are essential, not only for health but also for slimming and for ensuring the progress of organism functions. The tuna fish will speeding up your metabolism.


Oatmeal flakes


Already the majority know that oatmeal flakes . They are a staple food that bodybuilders eat il full especially for breakfast. I know that I’m not even the most delicious food (although I like much), but you can combine with other foods in an omelet and have all sorts of great recipes to taste that you can use as a basis.


As in the case of most foods, I recommend to look for a trustworthy company from which to buy oatmeal because these are often “bend” with other cereals.What foods to eat for lean muscle mass - oatmeal flackes


In spite of what many would think, even oat flakes increase the blood sugar levels for some people . So if you have problems with blood sugar, give attention to this issue.


Some studies say that OAT flakes have a low glycemic index, at 51, and the benefits of a diet with low glycemic index are:


– a profile of micro nutrients (vitamins and minerals) and more fiber

– sensation of fullness for a longer period (fight with your appetite)

– loss of appetite

– energy for a longer time

– weight loss


In short, oat flakes are good for those who want to lose weight but also for those who are a constant source of carbohydrates for the preservation of muscle mass.


Rice and potatoes


Yes, include both in the same category because the message is clear. Both are very good sources of carbohydrates of rice quality and if maybe it’s not even the most delicious choice.

According to certain sites the brown rice have much higher content of manganese and phosphorus (double), iron (2 and a half times richer), vitamin B3 (three times more), vitamin B1 (four times that amount) and B6 (ten times bigger!).


Regarding the potatoes, to establish the situation forever! Both types of potatoes, white potatoes and sweet potatoes are full of vitamins and nutrients. The reason for white potatoes are not as healthy diet friendly , is their method of preparation. Most associate with white potatoes or fries with a generous topping of cheese.


If you forget the frying oil in much of white potatoes, then the fight gets one honest. White potatoes are more rich than sweet potatoes in essential vitamins such as iron, magnesium and potassium.


You can consume the sweet potatoes with a little butter and cinnamon on top (do not forget that cinnamon helps and it those who want to lose weight). This type of potatoes has a high content of fiber and vitamin A. The sweet potatoes have a lower glycemic index.


Fruit and Vegetables

What foods to eat for lean muscle mass - fruits and vegetables

Vegetables and fruits are rich in antioxidants , essential to the functioning of the immune system. Secondly, it provides tons of nutrients such as vitamin C, vitamin E and beta carotene. Thirdly, the vegetables and fruits are rich in dietary fiber.


Healthy Fats


I notice that many of you still have fears eating fat, because the believe that saturated fats are unhealthy.


Forget about both theories. Fats are essential for muscle development, but also for weight loss.


In fact, fats play an essential role in the production of hormones (testosterone and growth hormones) which are responsible for the development of muscle and strength.


Your metabolic rate will increase, what will help you if you want to lose weight. Furthermore, fats are important for maintaining the organism functions.


Polyunsaturated fats and saturated fats are healthy. You can consume this type of fat by eating salmon, fish in general, nuts, green leafy vegetables, oils such as flax seed oil, avocado or seeds of any kind.