Losing weight is not less than a battle, but gaining weight and gaining muscle mass can be even more challenging. If you want to bulk up fast and looking for the right food option. Then you definitely need to add these foods to your diet.
- Homemade Protein Shakes
Store-bought protein shakes or mass protein powder are good ways to gain weight and achieve muscles, but most of them are sugar-loaded and contain no nutritional value. To find the right one, you need to make sure it contains only natural ingredients, less sugar and no artificial flavours, preservatives or colors. And it is also better to make your own protein shake at home. Homemade protein shakes will give you all the essential nutrients you need for weight gain and muscle building. For example, chocolate banana nut shake, vanilla berry shake etc.
We all know milk is essential for stronger bones and maintaining your energy levels because it is full of protein, calcium, carbs and fat that your body needs. According to a study, drinking milk after a workout can help in building mass effectively as compared to any soy protein drink. Even if you don’t exercise, you can drink this to maintain your health.
- Red Meat
Red meat has everything you need for putting on weight and building muscle. It contains two powerful nutrients leucine and creatine for muscle protein stimulation and new tissue development. It also contains a good amount of fat and protein. But remember to eat red meat in moderation for better health benefits.
Tofu is a plant-based protein that is also loaded with calcium and leucine and is vital for proper muscle function. Vegans and vegetarians should consume this to meet their protein requirements as they are considered to be the best plant protein source. You can make vegetable, soup and sandwich out of it.
- Oily Fish
Oily fish like tuna and salmon play a major role in muscle building. They are lean, and you get a good amount of protein and fewer calories. It also contains a large amount of healthy fat which is less likely to be stored as body fat. Amino acids in it prevent muscle loss, increase muscle glycogen formation, and support growth hormone production. Oily fish are also high in mineral content like selenium and iodine that supports metabolic rate, supports thyroid gland health which contributes to a stronger immune system.
- Whole Eggs
When it comes to healthy muscle building eggs top the chart, they are a convenient and easy protein source. They combined healthy fats, antioxidants, and high-quality proteins, making them one of the most effective weight gain and muscle gain foods out there. All the benefits come from the yolk so try to have at least one whole egg in a single day.
- Brown Rice
If you are looking to get more minerals, vitamins and fibre then brown rice is the right choice. Do you know that one serving of brown rice can provide your body with the necessary amounts of calories and carbs with less amount of fat? So, try to have brown rice with vegetables and protein meals. Remember not to go overboard with brown rice because they contain phytic acid and arsenic acid.
It provides tissues and bones with high mineral and vitamin content such as vitamin B, magnesium, phosphorus, and protein also. Buckwheat helps in boosting muscle building power and makes it easier to achieve that ripped physique. You can have buckwheat daliya or buckwheat flour to enjoy its benefits.
Beans are affordable and widely available and a good source of protein, low in fats and other essential vitamins and minerals. Red and Black kidney beans provide 14 g of protein in a cup. Plus they are high in vitamin B, magnesium, fibre, and iron. Beans are perfect for promoting a healthy appetite and supporting muscle tone.
Nuts and nut butters must be the part of your muscle-building plan. All of them are loaded with healthy fats, protein, and calories. You can use them as your on the go snack or add them to your salads, and for nut butters, you can put them on your sandwiches or have them with fruits. Make sure the nut butter you buy shouldn’t contain too much salt, sugar or artificial flavours and preservatives.
What is your favourite food for the muscles, or do you know any foods that are excellent for building muscles? Feel free to share with us in the comment section below.