Eating the proper foods is paramount for muscle growth. To build muscle you need high quality protein sources that are low in saturated fat, complex carbohydrates that are high in fiber, and healthy dietary fats.
These foods are also filled with important vitamins and minerals that the body requires to build muscle. By eating the right foods for muscle growth you will not only pack on muscle in the process they will also help with you lose fat.
Eat High Quality Protein Sources
Protein is the building block of muscle. It’s important to choose lean proteins that are low in saturated fat. However, don’t completely eliminate saturated fat Testosterone Propionate from your diet. Saturated fat should consist of 10% or less of your daily caloric intake.
Below are some example protein sources:
- Chicken
- Turkey
- Beef (90% lean)
- Tuna
- Wild Salmon
- Egg Whites
- Whole Eggs (in moderation)
- Whey Protein
Eat Complex Carbohydrates Packed with Fiber
Carbohydrates give your body the fuel (muscle glycogen) it needs to take on intense workout sessions. High fiber complex carbohydrates give you energy while also keeping your blood sugar levels in check which helps minimize fat storage.
Below are some example complex carbohydrates:
- Steel-cut Oats
- Millet
- Barley
- Brown Rice
- Wild Rice
- Sweet Potatoes
- Natural Yogurt (low fat)
- Legumes (Beans)
- Whole Wheat Pasta
- Whole Wheat Bread
- Other Whole Grains
Vegetable sources:
- Broccoli
- Spinach
- Green Beans
- Asparagus
- Peas
- Carrots
- Cauliflower
The Best Time to Eat Simple Carbohydrates
Keeping simple carbohydrates (simple sugars) low in the diet will help with fat loss, however, there are times when they are beneficial such as immediately after your workout. After a tough workout, your blood sugar levels are lowered and consuming simple carbohydrates (like Gatorade or a sports drink) will provide an insulin spike that will put your body in an anabolic (muscle building) state instead of a catabolic (muscle breakdown) state. I generally drink some Gatorade right after my workout and then shortly after drink a whey protein shake.
What About Fruits and Berries?
Both fruits and berries are simple carbohydrates, but they are also loaded with fiber and nutrients. They generally are very low in calories and have a low glycemic index. For example, a cup of raspberries has a whopping eight grams of fiber and is only 60 calories. They’re also packed with antioxidants which help fight free radicals in the body.
