Adriel is a fitness enthusiast. He enjoys eating healthy foods and working out.
If you are serious about building mass, you need to make nutrition a core component of your mass building strategy. Many people lift weights and fail to plan their nutrition. The results are often abysmal and many give up.
You can build lean mass by following a simple strategy of progressively lifting heavier weights, eating healthy wholesome foods, adequate rest and a positive mindset.
Proteins are the building blocks of muscles. If you have embarked on body building, consumption of adequate proteins is critical. Proteins are required for recovery and adding mass.
Proteins are critical when it comes to building mass. Amino acids are the building blocks of muscles.
The recommended protein intake is 1.5 grams to 2 grams of protein per kilogram of body weight per day.
The body requires proteins everyday for cell and tissue repair.
If you are on a body building diet, you should consider:
- Eat protein frequently throughout the day.
- Consume protein before and after workouts.
Eating high quality and quantity protein each day.
For example if you weigh 67 kilograms you should aim to consume between 102 to 137 grams of protein every day.
Eggs are an amazing source of protein. They are easily available and affordable. Eggs are a rich in leucine, an amino acid that helps muscles to recover after brutal workout. Eggs also provide numerous vitamins including Vitamin B6, Vitamin D, and Vitamin B12. Other nutrients such as Zinc, iron, selenium and copper are also found in eggs.
1 egg contains around 6 grams of protein.
I personally enjoy eating eggs. I find them wholesome and delicious. I enjoy eating eggs boiled, scrambled, fried or in other recipes.
Nuts and seeds
Nuts and seeds are often overlooked. Most people consider them snacks and don’t bother buying them. Nuts comes in several varieties including:
Edible seeds include:
- Chia seeds.
- Pumpkin seeds.
- Sunflower seeds.
- Hemp seeds.
- Sesame seeds.
Nuts also contain fiber, healthy fats, and protein. Nuts and seeds are easy to carry and snack on when food is not available.
28 grams of almonds contain 6 grams of protein.
28 grams of peanuts contain 7 grams of proteins.
I enjoy eating peanuts because they are delicious, satiating and cheap. Peanuts are easy to prepare and they can be bought at the local grocery store.
Nuts can be incorporated into a variety of dishes.
Beef is a staple in many body building diet plans. Lean beef is preferable for most people. I prefer beef that has a decent amount of fat. Beef is a source of high quality protein. Beef contains Vitamins B12,Vitamin B6, selenium, iron, niacin and zinc.
Animal protein contains all the nine essential amino acids that are required for growth and maintenance.
100 grams of beef will contain 26 grams of protein.
Quinoa is a wonderful source of protein. Quinoa is an excellent choice of proteins for vegetarians.
Quinoa is amazing source of lysine. Quinoa is high in fiber providing around 5 grams per cup. You can expect 8 gm of protein from one cup of quiona.
The amino acid profile is complete. You can combine quinoa with chicken or vegetables.
Salmon is a staple for building muscles and general health.
Every 85-gram serving of salmon contains about 17 grams of protein, 1.5 grams of omega-3 fatty acids, and numerous important B vitamins.
Omega-3 fatty acids play a critical role in muscular health and may even increase muscle gain during workouts.
Chicken breasts are considered a staple for building muscle due to their high amounts of high quality protein. Every 85-gram serving contains around 26.7 grams of protein .
Chicken breasts also contain an abundant amount of the B vitamins niacin and B6.
These vitamins help your body function properly during exercise that’s necessary for optimal muscle gain.
According to research, fat loss can be achieved through higher protein diets containing chicken.
Chicken is readily available in many countries.
Tuna contains high amounts of B vitamins, including B12, niacin, and B6 and vitamin A. An 85-gram serving of tuna contains 20 grams of protein.
Tuna also contains large amounts of omega-3 fatty acids, which may support muscle health.
According to research, omega-3 fatty acids can slow the loss of muscle mass and strength caused by old age.
Dairy products contains a mixture of fast-digesting whey protein and slow-digesting casein protein .
The consumption combination of fast- and slow-digesting dairy proteins has been shown to increase lean mass in individuals.
Greek yogurt is considered the best option because it has more protein and less sugar. It contains almost double the amount of protein as regular yogurt .
There are 10 grams of protein in 100grams of Greek yogurt.
It is best to consume Greek yogurt before bed or after a workout.
Shrimp has high amounts of high quality protein.
An 85-gram serving contains 19 grams of protein, 1.44 gram of fat, and 1 gram of carbohydrates .
Consuming shrimp is an excellent way to add protein while taking in fewer calories.
Shrimp contains a high amount of the amino acid leucine necessary for optimal muscle growth .
Lentils are an amazing source of plant based proteins. Lentils are easy to prepare, delicious and can accompany many dishes.
1 cup of cooked lentils contains 18 grams of protein.
16 grams of protein are found in half a cup (86 grams) of cooked soybeans. Soy beans contain healthy unsaturated fats, and several vitamins and minerals.
Soybeans also contain phosphorus, vitamin K, and iron.
A deficiency in iron can impair the storage and transportation oxygen in your blood and muscles.
Cottage cheese is high in protein and yet low in fat and calories. It’s rich in phosphorus, calcium, vitamin B12, selenium,, riboflavin (vitamin B2), and other nutrients.
226 grams of cottage cheese contain 28 grams of protein .
Cheddar cheese provides 3.96 grams of protein per 17-gram slice, while mozzarella contains 6.29 grams of protein in 28.35 grams.
Milk has almost every nutrient the body needs. It’s an excellent source of high quality protein, and contains vitamins and minerals like phosphorus, calcium, and riboflavin (vitamin B2).
246 milliliters of dairy milk contain 8.32 grams of protein.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2022 Adriel Ananiel