If you are male, you probably have had the desire at some time or other to build bigger muscles. We often think that acquiring rock hard abs and Popeye arms are simply the result of going to the gym and pumping iron everyday. However, sculpting your body begins at home, and the gym is simply an extension of your lifestyle habits that promote muscle growth.
To grow your muscles, you have to manage a couple of things well, such as keeping well hydrated and eating nutrient rich foods. If you watch what and when you eat and drink in addition to doing weight lifting or bodyweight exercises, you will soon quickly see your body being transformed.
Here are some foods you should focus on if you are trying to build more muscle.
1. Eat plenty of lean meat.
It is important to focus on lean meat if you are a meat eater. Lean meat is full of protein for muscle building. One of the most important proteins you can eat is leucine, an amino acid, which is thought to trigger muscle growth. It also contains a good amount of iron, which promotes the transport of oxygen to your muscles.
2. Nuts and seeds
Nuts and seeds are also an excellent source of raw protein. Try to eat these unsalted, as adding extra salt to your diet is not going to do you any favors. Nuts and seeds are additionally also rich in other crucial nutrients such as healthy fats, minerals, vitamins and antioxidants.
3. Fruits and vegetables
Vegetables are actually quite high in protein, if you compare it calorie per calorie with meat. Use fresh produce as the basis of your healthy diet. You will get high quantities of quality nutrition and you will feel good to boot.
4. Dairy (that is low fat)
There are nutritionists out there who recommend low fat dairy drinks as recovery beverages for workouts. Low fat milk can contain some excellent carbs, protein and important vitamins and minerals such as calcium, potassium and vitamin D.
5. Eggs (including the yolk)
Eggs are a complete source of all the amino acids that make up the essential proteins your body needs. You may not want to overdo this one as too many eggs can be high in saturated fat. However, one egg a day could be excellent for your health.
Eating Times Matter:
One last tip: choose your eating times wisely. After working out, your body gives you a recovery window of around 1-2 hours afterwards where it absorbs nutrients more quickly and effectively so that your muscles can recover better.