Muscle Mass Doesn’t Just Happen
It’s funny, just how often we hear these words fly out of the mouths of our members…especially the ladies!
From the ladies, “I’m scared lifting weights will make me bulky.”
And the men, “How do I gain mass already?”
Its true though, women are scared to bulk up and men just want to gain muscle.
While lifting weight can help gain muscle mass, its the food we eat, in conjunction with lifting, that helps more.
Many women have a hard time grasping the concept of just how much they truly have to eat to “bulk up”. Men, on the other hand, think they’re eating enough and wonder why it’s just not working for them.
The one thing you need to remember when it comes to growing muscle is that it takes a conscious effort in eating…in other words, you MUST pay attention to the types and amounts of foods you’re eating in order to see the difference.
So what types of foods will get you the best results?
Here’s our top five, faves for gaining mass!
1. Animal Meat
It’s really hard to gain mass without getting enough protein. Two tried and true ways are beef and chicken.
Beef is filled with iron, zinc, B-vitamins, and creatine, which help with growing muscle. It also has high levels of amino acids, which also promotes muscle growth.
Chicken is another great high-quality protein source and plays a role in repairing and maintaining muscle.
I know many of you still turn your nose up at this option but it truly is a great option! If your still a little hesitant, take it slow and start with a “gateway fish” like tuna, which is rich in Omega-3 fatty acids. Omega 3s are particularly useful for making sure your metabolism functions optimally.
Shrimp is another great one, as it’s almost pure protein. Every 3-ounce serving has 18 grams of protein and zero carbs. It has a lot of amino acids, specifically leucine, which is important for muscle growth.
Eggs are a great source of protein and have all nine essential amino acids, as well as healthy fats, vitamin D, and choline. It has been deemed the “perfect food”!
4. Protein Supplements
We know, you don’t like to drink your food! But if you need help hitting your daily macros, then this may be the way to go! It can help increase muscle mass and prevent the breakdown of muscle. It also helps with muscle recovery. Trusting the advice of the nutrition store guy, can lead to purchasing a less than optimal protein powder with artificial ingredients, fillers and not to mention, added sugar!
If you haven’t already heard, fat isn’t the devil, sugar is. Not only is it important for gaining mass, its important for the production of hormones like testosterone and growth hormone, which are needed for gaining muscle.
Some great sources are fatty fish, nuts, and oils like coconut oil and olive oil and avocados.
And ladies, we didn’t forget about YOU!
Just know that unless you’re eating three times as much meat and healthy fats as you are now, downing six eggs for breakfast and two protein shakes a day, chances are you won’t see those muscles grow in size too much.
2019 04 24