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Eating To Gain Mass – 10 Awesome Tips To Gain Muscle ASAP

February 17, 2014

Want to turn some heads? Then pack on some muscle with these awesome foods. Proper nutrition can make the difference between good condition and great condition.

1. Eggs


The quality and amount of protein included in one egg is the standard by which all other forms of protein are measured. Why wouldn’t you include this super food in your diet? In addition to being a nearly perfect source of protein, eggs also have significant amounts of folic acid, vitamins A, E and K as well as many of the B vitamins.

In addition, cholesterol worries are no more since scientists have concluded that dietary cholesterol does not raise blood cholesterol. If fat is a concern, relax. Of the 5 grams in the egg yolk, only about 1.6 grams are saturated fat.

2. Cottage Cheese


Bodybuilders know that casein protein is a winner, and cottage cheese is a great source of casein protein. Since it digests slowly, cottage cheese is the perfect late night snack. As you sleep, the amino acids are slowly released to keep your body satiated.

After a bedtime snack of cottage cheese, many people wake up without hunger and, consequently, make good food choices the next day.

In addition, high protein, low carbohydrate foods encourage the body to make more growth hormone, helping you lose fat and gain muscle. Finally cottage cheese is full of calcium, and foods rich in calcium may increase testosterone levels. Increased testosterone makes gaining muscle mass easier.

3. Lean Beef


Although many nutritionists deride beef, and “meatless Monday” is becoming a nationwide trend, lean beef deserves respect. This powerful food fuels your body with lots of goodness, such as iron, zinc, B vitamins and protein.

In fact, when you compare sources of protein, lean beef is not only high quality but it is also a low-cost, low-calorie choice.

For example, to consume the same amount of protein included in a serving of lean beef, you would need to eat a serving of beans so large that its number of calories would be twice that of the beef. In addition, lean beef has only about 5 grams of fat, and half of that is monounsaturated.

4. Pink Salmon


Pink salmon is the low mercury answer to the bodybuilder’s typical diet of canned tuna. Pink salmon is young salmon and is very different from the fatty salmon you may be used to.

Pink salmon is composed of about 64 percent high quality protein, including essential amino acids. In addition, pink salmon is a great source of omega-3 fatty acids, important in lowering the risk of high blood pressure.

Here you will also find copious amounts of vitamin B-12, vitamin D and niacin, a B vitamin that helps the body convert food into energy. And since mercury is not a concern, you can eat as much pink salmon as you wish.

5. Whey Protein


Whey protein is a common supplement because it does so much for building muscle mass. This protein, along with casein, makes up the protein found in dairy products. Fitness enthusiasts generally choose among three types of whey protein: whey protein concentrate, whey protein isolate and whey protein hydrolysate.

Whey protein concentrate is the least expensive and the least pure, having between 70 – 80 percent protein and 20 – 30 percent fat and carbohydrates. However, whey concentrate is a great place to begin. Whey protein isolate is at least 95 percent pure protein. And whey protein hydrolysate is an extremely easily digested form of whey protein isolate.

6. Chicken


Skinless chicken is another go-to food for those seeking to build muscle mass. Breast meat is the leanest choice. However, dark meat, such as thighs, has all the benefits of white meat and a lower price point. In addition, dark meat has myoglobin, which contains iron, zinc and vitamin B.

Of course, when you add variety to your chicken by incorporating dark meat, you also add some fat and calories, so choose this option sparingly. When the taste of chicken becomes monotonous, try marinating it in lemon juice or injecting it with herbs and spices before you cook it.

7. Brown Rice


Rice proteins are easily digested, but brown rice is far more than a protein source. It is a complex carbohydrate that provides the energy to work out. And since brown rice digests slowly, it delivers energy in a sustained manner. Contrary to the message of high protein diets, such as the Atkins diet, carbohydrates are essential to life.

And whole grains, like brown rice, contain important phytochemicals, iron, zinc, magnesium and even fatty acids. Grains are essentially seeds that could support the growth of a plant. As such, they contain all the nutrients needed for a plant to thrive. These nutrients are essential to our health, too.

8. Hemp Seeds


Hemp hearts are the shelled portion of a hemp seed. Not only are hemp seeds a fantastic source of protein, they are also perfectly legal. Hemp seeds come from commercial cultivation of the hemp plant, Cannabis sativa, and do not have the same properties of cannabis buds, which are smoked.

Hemp seeds are more nutritionally dense than many commercially available protein powders, and they have other beneficial properties, such as essential fatty acids and good bacteria that are necessary to convert protein into muscle. Although you can buy hemp seed supplements, the seed’s nutritional value is highest when it is unprocessed and eaten raw.

9. Greek Yogurt


If you stay away from the sugary versions, Greek yogurt should be a regular part of your diet. Greek yogurt is different from regular yogurt since it is strained and, therefore, denser than conventional yogurt. One eight-ounce serving has only about 100 calories, yet it packs in 18 grams of protein.

In addition, Greek yogurt contains live yogurt cultures that keep the digestive tract healthy and even counteract lactose intolerance so that almost anyone can eat Greek yogurt. In fact, the live cultures in yogurt are thought to combat ulcers and even stomach cancer. Finally, some studies indicate that consuming more dairy may prevent high blood pressure.

10. Tuna


It’s no secret that tuna is an inexpensive yet incredibly valuable source of protein. Here are some things you may not know about this protein powerhouse. Tuna can reduce the risk of coronary artery disease since it is packed with omega-3 fatty acids.

In addition, one small can of tuna contains a full day’s supply of vitamin B-12, the vitamin that supports brain function and metabolism. Be careful with tuna, however, since too much can cause mercury poisoning. Limit light tuna to one serving every three or four days and albacore to one serving every nine to 14 days.

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