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5 Best Foods to Help You Build Muscle

Experts recommend specific foods to help you gain muscle and lose weight


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In the middle of summer, time is of the essence when it comes to building muscle to look and feel your best. In fitness and nutrition, there is a common misconception that to get serious muscle gain you must consume a ridiculous number of calories.

The experts at Total Shape highlight the top foods you should be eating to achieve your training goals faster.

1. Chicken Breast

Chicken breast is a muscle-building staple because it is a lean meat that is full of protein and nutrients that help get muscles growing. Especially important for active muscle builders, chicken contains plenty of niacin and vitamin B-12, which helps enhance energy and proper muscle function. Chicken also includes iron and zinc, which also ensure healthy body functioning.

2. Whey Protein

Perfect for building muscles with its low-calorie and high-protein content, whey protein is full of nutrients such as glutamine and BCAAs, also known as essential amino acids. These nutrients aid in stimulation and growth. Whey manages to be filling while also being quick to digest. This results in speeding up muscular repair and growth.

3. Lean Beef

The leaner the better—aim for 90 percent to 95 percent lean beef to avoid adding extra fat to your diet, and if you can, spend the extra money on grass-fed beef to ensure your body is getting the nutrients it needs. These nutrients include plenty of protein, creatine, as well as B vitamins and minerals. Research shows consuming lean beef can increase the amount of lean mass gained with weight training.

4. Eggs

Containing high-quality protein including leucine and other essential amino acids, eggs are perfect for muscle building. Eggs have long been misunderstood as artery cloggers, but the cholesterol-filled yolks can be left out if you are going for a lower fat diet. Either way, eggs are a powerful and versatile muscle- growing food. Recipes containing egg whites also work to add healthy protein to your diet without the extra fat and cholesterol.

5. Lentils

Lentils are loved for their many health benefits. They are not only inexpensive and easy to make, but they are also filled with protein, dietary fibers, and carbohydrates to keep you full throughout the day. Lentils also aid in lean muscle growth. These legumes are high in potassium, which helps muscles work without cramping or painful muscle contractions.

Weight training can be a tough balance between gaining weight for muscle mass and keeping lean muscles while avoiding additional fats. Without the proper diet, bulk can quickly turn into flabby pounds that are difficult to shed. In addition, turning gained weight into lean muscle is difficult without the right training regimen. A balanced combination of eating right and working out the targeted muscle groups you want to focus on for muscle gain will ensure that you get the results you want. 

About The Author

Sophia is an intern for Well Defined. She is passionate about journalism and has focused on writing stories covering adoption, sports, and other topics as a staff writer and copy editor for her high school yearbook staff. She has achieved several high school journalism awards for her writing and has aspirations for a successful professional writing career.