Building lean quality muscle can be a challenge but a challenge worth tempting. Developing lean muscle will help you in a lot of different situations in every day life. Being able to move and lift objects without experiencing any pain or discomfort is a great quality to have.
So how do we develop this lean muscle mass? A great way to start is by adding resistance training into your daily activities, you could also pick up a recreational sport to help increase lean muscle mass. One of the best ways to increase muscle mass that a lot of people neglect is food! Eating high-quality sources of protein, complex carbohydrates and healthy fats are a sure way to increase lean muscle mass. The following items are different sources of food that you can consume that will help increase lean muscle mass but won't increase your waistline!
Due to the high protein content beef is very important to help build lean muscle mass. It will also increase chorister all, zinc, B vitamins and iron. I recommend using grass fed beef as it has a higher content of CLA (conjugated linoleic acid) which will increase shedding body fat.
Eggs are a great source of protein and are very versatile when to comes to their use. Worried about the cholesterol? Don't be! Eggs have been shown to decrease the amount of LDL (bad) are all particles associate it with atherosclerosis.
The great thing about quinoa, it's known as a slow digesting carb but is packed with protein as well. Quinoa has been linked with IGF-1 which is insulin like growth factor.
4: Greek Yogurt
Greek yogurt is packed with a lot more protein than regular yogurt. At 20 g per cup and fewer grams of carbohydrates, greek yoghurt trumps other dairy products when it comes to protein.
5: Cottage Cheese
The power of protein from cottage cheese come from two different components. Cottage cheese contains casein protein which is a slow digesting protein and will help raise amino acid levels and stay elevated longer than whey protein. Cottage cheese also contains a "good bacteria" that will help you break down and absorb all the nutrients you need to get bigger and stronger.
5: Chick Peas
Chickpeas are a great source of slow acting carbs as well as protein, and don't forget your fibre. A great way to get a serving of chickpeas is to top them with your salad.
6: Chia Seeds
This tiny little seed packs a great punch. This tiny seed that resides in South America is a great source of strength and energy and rich in omega-3 and omega six fatty acids. Add these seeds to your oatmeal or energy bites to increase how much ass you kick for the day!
Personally, not my first choice (I'm a picky eater) but tuna is ultra rich and packed with lean protein. 1 can of tuna, about 5 ounces will contain 30 g of protein. This is a very quick and efficient way to get your protein especially on a budget!
8: Whey Protein
There is a reason why whey protein supplements are the most popular supplement in the fitness industry. Whey provides a fast and easy source of protein pre/post workout or anytime of day protein is needed. 1 scoop in a shaker cup can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods and use whey protein to ensure you reach your daily target.
9: Flax Seeds
A great source of fibre, protein and omega-3. Blend the flax seeds into a smoothie to get the most out of them. Take 1 tbsp with yogurt, berries and 1 scoop of whey protein.
Water is often overlooked the it comes to building muscle. Your body holds water if you don’t drink enough. Drinking water prevents water retention, helps muscle recovery and prevents dehydration while strength training. Start to drink 2 cups of water with each meal.
Building lean muscle mass will increase your energy levels and give you an advantage with all the lifting and moving we do in our everyday lives. Start to implement these foods and water into your daily routines to increase your lean muscle mass over time!
Happy eating everyone!