No one would say no to a well-chiseled body like a Greek god. But such miracles don’t happen in real life unless you sacrifice a lot of things.
One of the main sacrifices is to give fast food and eat healthy food which helps you gain muscle mass.
This is very important because no matter how many hours you work out in the gym if your diet isn’t right, your hard work would go in vain.
Hence, we brought you a list of 10 foods you need to consume in order to gain muscle mass.
1. Chicken :
We have placed the chicken on the top of our list because it is an excellent source for high-quality protein. This is vital for bone health, muscle maintenance, and strength.
But most importantly, it is tasty and be cooked in a variety of ways. Hence, you are getting healthy and tasty food in one dish but remember to cook it in a healthy way.
2. Cottage Cheese :
If you have to go a large period of a day without food, then you should add cottage cheese to your diet plan.
This cheese is made up of entirely pure casein protein which is a slow-digesting protein. This makes it ideal for muscle maintenance and lets you go hours without eating.
3. Eggs :
Another cuisine courtesy of the chicken, an egg is a rich source for protein. Just like chicken, you can cook it in a variety of ways and can also be added to dishes which you don’t like to make it easy to eat.
You should eat eggs daily in a day, but within your limits otherwise, you will have to visit the washroom regularly.
4. Milk and Whey protein :
Now, both of these are healthy food with sufficient healthy supplementary to make this list alone. But if you drink these together, it will massively impact your body.
Add whey protein to milk and drink it twice a day. Once after you come from the gym and second in the morning or evening.
5. Tuna or other Fish :
If you live near the coastal region, fish would be a regular feature of your dinner and most specifically tuna as it is well-
known meat to increase your body muscle.
If you aren’t that fortunate, we suggest you eat fish once in a week or ten days to maintain diversity in your food items while gaining consuming supplements.
6. Oatmeal :
If you are overweight or the proportion of fat is more than you want, start eating oatmeal in your breakfast. It is rich in carbohydrates and has a low GI value.
By this, it means that you will burn more fat than before and you won’t feel hunger as before. Both of which helps you reduce your fat in the body.
7. Fruits and vegetables :
People often forget that you need antioxidants to keep your immune system working and handle this muscle growth.
There is no better option than fruits or vegetables for antioxidants. They also contain fiber, vitamins C and E to balance digestion and nutrient content in the body.
8. Soya beans :
Soya beans are often dubbed as the vegetarian egg. This is due to their high protein content which is not easy to find in vegetarian food.
If you eat a cup of soya beans every day, you wouldn’t need any more protein-rich food. Plus, it is very tasty to eat and can be cooked in different ways.
9. Greek yoghurt :
Greek yoghurt is similar to normal yoghurt, but it has a much higher content of protein. So, if you eat one bowl of Greek yoghurt, it will give you 20 grams of protein and only nine grams of carbs.
So, if you are tired of eating healthy tasteless food, just take a cup of Greek yoghurt with flavour and your day would be fine.
10. Whole grains :
It can be hard for people to leave refined grains at once. A good substitute to these is whole grains as they promote sustained energy levels.
For example, brown rice increases growth hormone in your body; this encourages lean muscle growth, fat loss, and strength gains.
So, these are some food which you should include in your diet in order to gain muscle mass.
This list contains foods which are delicious and healthy and can be cooked in multiply ways so that you don’t get bored with eating the same food over and over again.
Lastly, you need to be very disciplined in your eating habits; one cheat meal can easily cancel out two to three days of meals. Hence, discipline is very important if you want to gain muscle mass.