Just going to the gym and working out is not enough to bulk up since your body needs fuel that it can convert into bigger and stronger muscles. But you can’t just start eating all high-calorie foods just to gain weight since many foods have saturated fats which can destroy the hard work you have been putting in at the gym.
What you need to get the most out of your workouts is a meal which is rich in proteins. Proteins in the body are made from amino acids which are the building blocks of muscles. With enough protein in the system, more muscle mass can be created, giving you the bulk you need to gain muscle volume.
Here is a list of 7 foods that are filled with proteins that you can eat every day:
Whole milk is made up of two proteins, Whey (20%) and Casein (80%). Between the two, Whey is considered to be superior for weight training as it is easily absorbed into the body and produces a noticeable increase in blood amino acid levels. A good source of whey protein is ricotta cheese.
Casein, unlike Whey, is absorbed slowly and helps increase amino acid levels steadily. This protein is found in Greek yogurt and cottage cheese with research showing that when eaten at night, Casein boosts muscle recovery and growth while you are resting in bed. Taking Casein can help balance the muscle breakdown and the muscle building in the body.
Eggs are rich in protein and have been eaten for centuries for their muscle gain attributes. Eating both the egg white and the yolk is fine since new research has shown that the cholesterol in the yolk doesn’t affect your blood cholesterol levels by much. Eggs also contain Vitamin D, 0.5 grams of Leucine and 1.3 grams of BCAAs.
One of the most popular protein-rich foods on this list is chicken which is a staple food for bodybuilders the world over. It’s easy to cook and contains amino acids necessary for bodybuilding. Eating a 6-ounce chicken breast gives you 54 grams of protein that can help give you enough protein synthesis for a meal.
5. Brown Rice
It’s been found that a cup of cooked brown rice contains 5 grams of protein as well as BCAAs and quinoa. A study to be soon to be published from the University of Tampa has found that rice protein supplement gives similar benefits for bodybuilding when compared to Whey protein.
An excellent source of protein is beef which also contains healthy nutrients like zinc and Creatine. When selecting your next steak, it’s suggested to try grass-fed beef as it is leaner as well as having more omega-3 fatty acids to traditional beef.
Eating salon may not give you as much protein like chicken or beef, but these fish contain healthy omega-3 fatty acids EPA and DHA. There is no difference in protein content between wild and farm-raised salmon, but farm-raised salmon have been said to contain more omega-6s and omega-3s.
These seven foods are known to be eaten by professional bodybuilders to gain sufficient proteins for getting buff. If you are someone who aspires to get ripped muscles, it’s advised to start a change in your diet as soon as you can.