Muscle Gain and Nutrition: Top Ten Foods for Healthy Muscle Gain

Being underweight is just as bad as being overweight. You must take steps to ensure that you are within a healthy and acceptable weight range. If you are thin, wanting to build healthy weight or simply wanting to put on muscle mass, healthy foods will aid in muscle gain. After all, muscle gain and healthy food go hand in hand.

Listed below are some of the foods you must introduce into your diet for healthy muscle gain.

1. Beef

Beef helps in building muscles because it features a lot of protein, zinc and vitamin content. This, in turn, allows you to shed body fat, which translates into muscle gain. Therefore, it helps in losing extra fat but also builds muscle simultaneously.

2. Cottage Cheese

Cottage cheese contains casein protein. This specific protein is known for its slow-digesting nature. Because of this, it helps in maintaining your muscle mass.

3. Brown Rice

Another healthy food item that helps in muscle gain is brown rice. It contains whole grains that digest slowly and leads to lean muscle gain and hormone growth. Moreover, it also leads to gaining strength.

4. Quinoa

This healthy food has a lot of protein and carbs which are known to digest slowly; which is why it leads to enhancement in IGF-1. IGF refers to an insulin-like growth factor and is essential in muscle gain and strength.

5. Eggs

You might have seen bodybuilders eat a lot of eggs. The primary reason for this is that eggs are full of protein. Moreover, the yolk of an egg is known to cause a decrease in bad cholesterol and hence is healthy food in all sense.

6. Whey protein supplements

Whey protein supplements work like magic, which is one of the reasons why its used so extensively by bodybuilders. As the name suggests, it is packed with protein and helps in lean muscle building. Make sure you accompany whey protein supplements with whole foods as well.

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7. Spinach

Muscle gain is not just about traditional sources of protein. Apart from the protein found in beef, you also need glutamine; this is what Spinach delivers. Via this amino acid, you can rest assure that your muscle strength will be enhanced.

8. Greek Yogurt

Casein protein. Fewer carbs. More amino acids. Greek Yogurt is the perfect healthy food for muscle gain. The lack of carbs ensure that your body doesn’t gain fat and any weight gain you put on is then attributed to muscle gain.

9. Oatmeal

Oatmeal features a low GI value and does not lead to unhealthy weight gain. More importantly, because it’s packed with high fiber and carbs, it helps in preserving muscle like no other healthy food.

10. Organic milk

Organic milk is accompanied by whey as well as casein protein. It also contains glutamine amino acid. These three proteins combined ensure prolonged muscle gain.

Verdict
Eat these healthy food items and watch as you gain lean muscle and healthy weight!

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