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How to Gain Lean Muscle Mass --- What to Eat and What Not to Eat Related Links Whey Versus Creatine-Which One Is Better? Top 10 Creatine Side Effects Taking Creatine?-Don't Mix It With These Meds or Drinks Build Up Your Arms-Ideal Rotation Workout Diets and Workouts Bench Press Average for Your Height BodyBuilding-How Much Protein Do You Need? How to Build Up Muscle In Your Back - Top 10 Exercises BCCAs-Do They Really Maximize YourStrength? Zinc Increases Your Testosterone Level Fatty Diet Linked to Prostate Cancer Foods That Strenghthen Erectile Performance Blood Pressure-What It Means Foods That Reduce Blood Pressure Low Folate Harms Sperm Penis Shaving Bumps-Home Remedies Yoga That Improves Erectile Performance Better Tasting Sperm Get Lean Diet for Men June 26, 2010, last updated July 21, 2012 By L. Carr, Contributing Columnist You want to gain muscle. Of course. But while exercise and strength training is essential, what you eat is also an important weapon in the battle to gain lean muscle mass and burn fat. Simply cutting calories and increasing your time in the gym may not be enough to achieve the kind of toned, strong and sculpted muscles you’re looking for. Powerful Protein What type of protein helps you gain muscle mass? Your first consideration when building lean muscle mass and getting rid of fat should be protein. This is because the body uses protein to help build and repair tissues, including muscle. Protein is made from amino acids which help the muscle tissue heal faster after it is damaged in a workout, grow larger and stay strong. Protein is also harder for your body to digest than fats or carbohydrates. You will use more energy when you eat protein, which is going to help you burn calories and therefore fat. How much protein should you eat to gain muscle? There is no hard evidence for how much protein is most effective for building lean muscle mass. The American College of Sports Medicine recommends protein consumption should be 1.2 to 1.4 g per kg of body weight per day for endurance athletes, whereas people on strength training and resistance programs may need as much as 1.6 to 1.7 g per kg of body weight. The US Recommended Daily Allowance for an average diet is 0.8 g/kg a day. Which Foods Help You Gain Muscle Mass Fastest? Excellent protein-rich foods for building lean muscle include eggs, beef, fish, beans, cheese and milk. Eggs Eggs are one of the most powerful sources of protein. Approximately 12.5 percent of the egg is made up of the nutrient. One extra large egg contains 7g of protein and if just the egg white is consumed it can be almost fat-free. Whey protein Whey protein is a naturally complete protein, containing all the essential amino acids the body needs to improve muscle formation. It is also easily digested by the body and contains antioxidants for a healthier immune system. Lean beef A 3oz portion of lean beef has 29g of protein, making it a great food for building muscle mass. Beef also contains a variety of B vitamins, creatine and iron which all assist in energy production and muscle regeneration. Turkey Lean turkey breast is a great ally in the fight for lean muscle, so don’t just keep it for Thanksgiving. One cup, or one serving, of turkey contains around 41g of protein and the meat is low in saturated fat. Turkey also contains selenium, a trace mineral that has been shown to improve antioxidant defense and immune function. Fish Boost your protein intake with a serving of white fish for your evening meal. Half a fillet of halibut or salmon contains 42g of protein. Tuna is a good source of protein and eaten in a salad can boost nutrient levels while maintaining a low intake of fat. Natural tuna or tuna canned in water is the best choice. Bananas Bananas can be a bodybuilder’s best friend, containing potassium which helps minimize muscle breakdown and prevent muscle cramps. Bananas also supply slow-release energy through complex carbohydrates and an added burst of energy from sugar. Sunflower seeds A quarter of a cup of sunflower seeds provides a relatively high proportion of protein, around 6g. Try sunflower seeds as a snack; pack a zip pouch with seeds for nutrition at work or on the move. Milk A 2010 study published in the June edition of Medicine and Science in Sport and Exercise found that women who drank two large glasses of milk a day after a weight-lifting routine gained more muscle and lost more fat than those who drank sugary energy drinks. Milk’s high protein content combined with calcium and vitamin D may promote increased muscle gain. The combination of carbohydrates and protein in chocolate milk could be even more powerful. A 2010 study published in the journal Medicine & Science in Sports and Exercise found male runners experienced enhanced muscle protein synthesis after drinking 16 ounces of fat free chocolate milk following training than when drinking carbohydrate-only sports drinks. Carbohydrates: friend or foe? If the carbohydrates in chocolate milk can help increase lean muscle mass, will consuming even more carbohydrates make our workout even more effective? Carbohydrates are essential for everyday life as well as exercise. They provide glycogen to the muscles for energy. On a low carbohydrate diet the body will turn to fat for fuel, burning excess calories for energy, so you will lose weight. However, the body will also deplete its protein stores when it can’t get enough energy from carbohydrates. This will have a detrimental effect on lean muscle mass. The trick is to maintain carbohydrate intake through complex carbs such as whole grains, brown rice, vegetables and fruits, while enjoying a diet with a high level of protein. Eat Immediately After Your Workout To gain lean muscle mass it’s useful to consider when you eat as well as what you eat. The sooner you can eat a high protein snack or meal after your workout, the quicker your muscles will recover. Muscles are damaged during resistance training and exercise. Protein consumed right after exercise will prevent further breakdown of muscle by providing a boost of amino acids for building and repair. Get a quick, intense protein hit with a whey protein shake or a turkey sandwich. Eat Small Meals at Regular Intervals As well as the all-important post-workout snack, consider how you are spreading your protein consumption throughout the day. Eating five or six meals a day (eating approximately every three hours) will increase the body’s ability to use protein for building muscle rather than as regular energy. That doesn’t mean you should have a three-course dinner every three hours. More effective is a small meal or snack that’s high in protein. It’s also important not to skip meals. Consider dividing the protein you eat throughout the day; don’t just save it for your evening meal. One 2009 study from the University of Texas Medical Branch at Galveston found that only about the first 30 grams (one ounce) of protein consumed in a meal actually produces muscle, the rest could end up as glucose or fat. The researchers fed 34 volunteers four or 12 ounce portions of lean beef and analyzed their protein synthesis. They found four ounces of beef produced exactly the same increase in protein synthesis as 12 ounces. Researchers suggest shifting protein consumption to breakfast and lunch, so it is evenly spread throughout the day, in order to avoid waste and keep within a calorie controlled diet. Do Hormones Play a Part? Do hormones play a part in how much muscle you can gain? Big time. A 2009 study from the Texas A&M University in College Station, reported at the American Physiological Society Meeting, New Orleans, found women who took part in resistance training and also took the oral contraceptive pill gained less lean muscle than women who did not take the pill. The study looked at 73 women aged 18 to 31. Lean muscle mass grew by 3.5 percent among the women who did not take oral contraceptives, compared to 2.1 percent among the women who did. Researchers believed it was possible that hormonal activity had an impact on lean muscle gain, although more studies are needed. For men, the same rule applies in reverse. Testosterone helps to build muscle. So, make sure that you are not eating foods that boost estrogen levels, such as soy foods. It may help you to gain muscle if you eat foods that increase testosterone levels such as those high in zinc. Related: How to Bulk Up Your Back -Top 10 Exercises/ Build Up Your Arms-Ideal Rotation Routine / Tiger Woods Workout How Bubba Watson Lost All That Weight Muscle Spasms-Causes and Top 10 Natural Remedies Muscles Need Sleep How Bubba Watson Lost All That Weight How Many Push-ups Can an Average Man Do? How Many Pull-ups Can an Average Man Do? How Extreme Exercise Hurts Your Heart How to Bulk Up Your Back Shoulder Training -Top 10 Tips Build up Your Arms -Ideal Rotation Routine Ideal Weight for Men How to Gain Lean Muscle Mass-What to Eat and What Not to Eat Should You Exercise Before or After Eating? Whey Versus Creatine-Which One Is Better for Strength / BCCAs-Do They Really Enhance Performance? /Celebrity Workouts / Foods That Strengthen Erectile Performance/ Fatty Foods Linked to Male Baldness/ Prostate Cancer Linked to Fatty Diet / Soy Foods Reduce Sperm Count |
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| Studies show that drinking milk can help build muscle mass. |
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