Many of us want to have that beach-ready body, which is why we strive to gain muscle. Lean muscles can be gained by consistent exercising, and eating a proper diet on daily basis. Not only does lean muscles improve your overall appearance, it also boosts your metabolism, and helps with weight management. Although, the overall diet we feed on daily says much about how much weight we gain, we can’t also dispute the fact that there are certain foods that deserve a place in your eating plan. These foods will aid in quick lean muscle mass gain.
Below are some of these foods
1. Proteins
Proteins are great for body-building, and should be encouraged. Foods like eggs, aren’t just meant for breakfast, as they would function effectively, irrespective of the time they are ingested. According to research, 35% of calories come from proteins only. In addition, they are vital in the repair of damaged tissues. So, it is important that you add them to your meal on daily basis. Examples of proteins you can opt for are: salmon, chicken/turkey breast, fish, and many more. These foods are have extra calories that are ideal and very effective.
2. Carbohydrates
Carbohydrates are the main source of fuel in our body. If you do not consume enough, the body will be compelled to break down muscles, for amino acids to be converted to the glucose it needs. It is required that you increase your carbohydrate intake level, albeit not in excess.
To get natural source of carbohydrates, fruits are definitely the best option to go for, as they are not just rich in carbohydrates, but also in vitamins and minerals, and should be taken consistently. You can also take foods like sweet potatoes, whole grains, oats, brown bread, etc. they will help greatly in giving you the lean muscle you desire.
3. Fats
Fat has a lot of amazing benefits attached to it, but many of us have been clouded by only the negative side of eating fat-rich foods, and we tend to avoid them even when unnecessary. Asides building more muscles—which will give you a better body composition, fats also helps to improve brain function, reduce the risk of cancer and osteoporosis, gives stronger bones, and many more amazing benefits.
However, you have to be careful on the type of fat you take in. there are good and bad fats. The bad fats tend to be high in Omega-6 fats, and while processed, they are highly susceptible to oxidation. This would eventually cause damage to the body. Examples are: peanut, soy, corn, sun flower, etc. They should be taken in minimal quantity.
Examples of good fats that should be encouraged are: fats from fish and plants. They are high in Omega-3 fats, which is considered healthy for the body.
Conclusion
Having lean muscle mass supports a healthy growth, weight management, fast metabolism, and improves overall stamina. Exercising and taking a proper diet consistently, will help you to achieve this. Above all, moderation is key.