Muscle growth can be genuinely difficult for some people because of their specific hormonal balance or their metabolism. For some lean people accumulating muscle mass alone could be a huge issue let alone gaining any actual fat. In situations like these people need to start focusing on what exactly they are eating. In most cases, it is usually the lack of any whole foods or foods with actual nutrients which is why the body is not retaining any mass. Achieving lean mass or fat-free mass is rarely ever easy but there are steps you can follow to gain muscle mass.
Not eating enough has been a common issue amongst people who are unable to gain weight. There is a certain quota that you may need to fulfill in order to gain weight and if you aren’t reaching your quota it will be very unlikely that you will gain any weight at all. Your body needs a significant number of calories in order to increase body mass and the calories should also be from the right sources. If it is all processed foods, the mass you will gain will be mostly fat which can never be healthy for the body.
Training can also be a factor that plays into the whole gaining muscle mass thing. There may be some excess fat that you may be consuming and even apart from that. Lifting plays a key role in building muscle mass, you need to make sure that the mass is going in the right spots. If it starts accumulating in your gut, it is all just downhill from there. Intensity is also very important, you can’t just be performing the motions, you will really have to put your back into it.
Resting is also very important. If you don’t sleep enough or through the night, it may be very unlikely that you will be able to get any kind of increase in terms of muscle mass. Cortisol is a substance that is secreted inside your body and its job is to break down the muscles inside your body. When you do not sleep enough, this substance is secreted more so than usual and the unnecessary dissolution of muscle causes you to lose even more weight at a much higher rate. Cortisol is a catabolic hormone linked with stress and until you do not find a way to relax, there aren’t going to be any gains, my friend.
Apart from all that, the kind of food you consume is also very important, these are some that you should consider trying.
Eggs
This one is a literal no brainer. At one point, eggs were beginning to get bad-mouthed by the community, but after research, it was found that eggs are the healthiest source of energy that can help you gain the right kind of weight. Especially, when made right, eggs can be the perfect amount of healthy. Eating them boiled may be the ideal way to go.
Eggs can actually be very convenient and easy to prepare, it does not take much of your time of day.
They are very high in nutritional value.
There may be 30% cholesterol in them, but research has proved that this cholesterol is actually very good for you.
They can be energy inducing.
Eggs are rich in two anti-oxidants by the name of lutein and zeaxanthin, these are known to decrease the rate of muscular degeneration and cataracts inside the body.
There is a chance that some people just don’t prefer eggs for their smell or their consistency.
Whey Protein
These are mainly protein found in supplements that come from wheat. They are good for the body in small amounts and can actually help you build muscle mass at a much faster rate than naturally found proteins. They come in a powder form and bodybuilders tend to consume them mixed with water, in which case they drink the concoction or they also tend to mix this in with their meals. Most of these come at an affordable price and their results can be seen in the body at a much quicker rate than natural protein.
The convenience that comes with these supplements in terms of usage has managed to make them popular. They can be easily consumed free of the hassle of cooking for long amounts of time.
The affordability factor of the supplements can also help the user, especially those who plan on using these regularly.
They usually taste better than other forms of protein that are available naturally.
You can use these as a boost as well while making use of proteins found in whole foods.
The artificial flavors and ingredients that these products use are not always good for the body.
Cottage Cheese
Cottage cheese may be one of the least processed cheese out there that are also available at a much lower price than cheddar cheeses or even mozzarella. In some cheese, there is a chance that the processing makes it much more fattening than plain cottage cheese.
If the cheeses are extracted naturally then it is very likely that the prices will be much higher because of the time it takes to make them good quality.
Cottage cheese contains large amounts of casein, which is generally a slow-digesting protein which can be very good for building muscle mass.
Calcium is also available in cottage cheeses in a good amount. This is good for strengthening the bones which can only be helpful in increasing the muscle mass.
Cottage cheese is also a good source of vitamin B12 and it also contains other important nutrients.
Cheeses are almost always high in fat content. There is a chance that if you eat these in the excess amount you will start to accumulate fat in different parts of your body. If you plan on using cottage cheese to build muscle mass, it is always better to keep the proportions in control.
Tuna and Other Fish
Fish are very high in protein in general. They are also high in omega 3 contents. At the same time, fish is white meat which is very little fatty acids and mostly protein. It can actually be very good for you and it won’t fill you up to the point of you wanting to throw up your food.
This type of food will also help you in losing fat and gaining actual mass which is always better for the body. It is also better for your hair and your muscle tissues, it will help strengthen your body overall.
The best thing about fish is that it will not make you gain weight like crazy which is the case with most other types of meats, especially red meat.
It is much better for your heart than red meat and it will also help your body function much better.
Fish is also known to help with increasing the metabolism rate which will help digest your food faster and it might end up giving the user results much quicker.
Because of the condition of our rivers, there is a chance that the fish might be mercury ridden and toxic for your body.
Skinless Chicken
Skinless chicken is basically chicken cuts that have been done with precision in order to minimize the fat in the cuts to make it almost all protein. This can help in the increase in muscle mass within the body. You can achieve your goal much quicker if you include mainly chicken as the form of whole food protein in your diet. Apart from that chicken is actually very healthy for you and your bones as well. this may allow you to gain strength along with mass and it will improve stamina.
The improved stamina of the body will also allow it to train at a much higher intensity. In this case, your body will begin to gain muscle mass at a much quicker rate than it was doing so before.
The lean chicken won’t make your body gain unnecessary fat and weight which can be the case with other protein types.
Chicken may not be very filling or energy retaining. It is to an extent, it helps strengthen the bones and make your structure much stronger but you will need more vegetables.
Cooking chicken may be comparatively easy, but it can take time.
Oatmeal
Oatmeal is one of the healthiest foods out there because as the name suggests, it is mostly oats that are not only filling but they are also energizing. It will allow you to train better. They contain the highest percentage of fiber and micronutrients to help the body stay agile and allow you to build muscle mass at a much faster rate.
The body will not feel as hungry as often which can help you in avoiding any types of junk or fatty food, which are low in energy content and nutrients. They are only good for fat accumulation.
The fibers and nutrients that are present in the oatmeal will better the body’s digestive system and allow the energy to be released much faster from the food. It will be much easier for the body to start processing all the items it needs, to be able to build muscle mass.
Oatmeal does not always taste that great which makes people want to eat it less and less.
Oatmeal can not act as a meal for one time. It is more like a second meal that you can consume if you don’t feel entirely full.
Lean Beef
In small amounts and the right cut, beef can be your best friend in gaining muscle mass. The beef gives the body the ingredients that it needs to start building muscles and strengthening them. Inappropriate amounts, beef can make the difference between 10 pounds.
By right cut, it means that the cut of beef that you purchase needs to be low in fat content or else it will only cause damage to your body in the long term. However, the protein that your body will be receiving will most definitely be high quality and premium protein.
It’s a lot of protein-packed in one single food group, you can make sure that you are eating the right protein when you consume beef.
There is a high level of amino acids in beef that work with insulin inside the body to help the body gain muscle mass at a much faster rate.
There are a lot of recipes available that can help to make the food you eat taste good.
The beef that you consume may cause damages to your heart if consumed excessively. You can’t do more than the prescribed amount because, at the end of the day, it is still red meat.
Whole Grains
Whole grains are the best way to earn your carbohydrates that will help you gain the energy to train with the intensity you need to be able to gain muscle mass at a much higher rate.
The little amount of fat that you get from whole grains only adds to the energy instead of accumulating in a part of your body.
Whole grain sources like brown rice may also help in boosting the hormones that are needed to allow the growth of muscles in your body.
Whole grains also contain more nutrients than refined grains.
Whole grains that are raw tend to have more nutrients than grains that are extremely refined in order to taste better.
The fat percentage in these whole grains is very minimum and you can be sure that you are not gaining any excess weight.
Whole grains also help boost your hormone levels to help with the muscle growth,
Because it isn’t refined, you are risking the overgrowth of bad bacteria inside your stomach especially if you consume them in large amounts.
Whole grains also have the risk of causing tooth decay in the mouth.
Fruits and Vegetables
Fruits and vegetables are the best sources of protein and energy in general. They are the most natural food groups that can be found and that can help you in increasing your muscle mass at a much faster rate than other food groups.
Fruits and vegetables are also a rich source of antioxidants inside your body which can only help you in improving your immune system.
Fruits also contain different vitamins like vitamin C and vitamin E which are good to keep your body healthy, the energy that you get from these can not be compared.
Fruits are quite literally the easiest source of energy and they are also quite literally the most hassle-free food that is at your availability. You can literally just grab an apple and eat it. you don’t have to cook it or anything.
There are a lot of good recipes available out there for vegetables that you can cook.
Fruits and vegetables can also help better the body’s digestive system.
They are also good for the improvement of the immune system. They are also quite inexpensive and affordable for the masses.
Excess consumption of fruits is excess sugar and can not be good for your body.
Healthy Fats
The right fats from the right sources are actually very important for muscle growth. Without them, you won’t be able to get to the point or stage of your body that you want to get to.
Of course, the consumption of fats should be controlled and they should definitely not be processed fats that you get from junk food or such. These can be found in sources like fish and legumes. They are available in avocadoes. The right fats can also help you in increasing your stamina.
They give you the energy that you need in order to stay energized and be able to work out to your full extent. Without them, you may not be able to reach your full potential. The misconception that the absence of any kind of fat in your diet will help you keep fat accumulation to a minimum is very widespread. There are traces of fats in every kind of food that you eat.
Of course, it can be dangerous to consume fats in an excessive amount and can cause further harm. The mass that you will be gaining won’t be good for your body. If taken excessively, you might risk becoming lethargic instead of energized.
But remember that healthy fats are important to include in your diet.
Conclusion
Taking care of your diet along with training is very important to gain muscle mass as diet will majorly control how your body looks. If your diet mostly consists of junk food, you will get nowhere, but if you take the right percentage from each food group, your body will appreciate it much more and you may reach your goal at a much faster rate than if you were just training and not focusing on what you eat.
Remember to always consult a professional and get your body examined. A specialist will always be able to guide you in knowing what your body needs.
