You are what you eat. If you want bulkier muscles, you need to put the right foods in your body. It’s time to throw out the junk food. Think of your body as an expensive car that needs to be filled with premium unleaded gas at all times. The following is a list of foods that will help you reach the muscle mass you’ve always dreamed of.
If bulking up is your goal, make sure that 30 percent of your calories come from protein. Protein is made up of amino acids, and your body needs amino acids in order to build muscles. You want to eat enough protein to support muscle growth but not so much that you leave other necessary foods by the wayside.
Salmon – Salmon is rich in protein and packed full of those valuable omega-3 acids that health nuts are always going on about. It also has the added benefit of reducing joint inflammation.
Eggs – Now that science has debunked the myth that eggs are bad for your health, there’s no reason to hold back on these protein-packed miracles. The cholesterol in eggs, rather than being unhealthy, actually helps to regulate the body’s testosterone levels and maintain muscle cell integrity.
Organic beef – Organic beef is a good choice because of its high levels of protein. It’s better to go with organic beef as opposed to conventional beef because organic beef has higher levels of omega-3 fatty acids.
Skinless Chicken – If you want to go the chicken route, choose dark meat over white meat. Dark meat has more fat than its white counterpart, which will contribute to your muscle-building efforts.
Carbohydrates provide you with energy to power through your workout; they also give you calories that help build muscles. Be sure to load up on carbs at breakfast and three to four hours after exercising.
Quinoa – The quinoa fad doesn’t look like it’s going away any time soon, and that’s a good thing. This ancient grain from South America is full of carbohydrates, zinc and high levels of protein. It can be eaten hot or cold.
Oatmeal – Oatmeal is a common household staple that can be eaten in a variety of ways. You can eat it hot, blend it into a smoothie or mix it with a protein shake. If you’re in a rush, oatmeal doesn’t even need to be cooked. You can eat it like cold cereal.
Sprouted Grains – Sprouted grain breads are made from grains that have sprouted, meaning that the carbohydrates in the grains have converted into protein. Because sprouted grains lack preservatives, be sure to put the bread in the freezer until you’re ready to eat it. You don’t want mold to become an unexpected part of your diet.
Don’t leave the table before eating your vegetables. Believe it or not, they go a long way towards promoting bulkier muscles too.
Spinach – There’s a reason Popeye ate so much spinach; his muscles got bigger, and there’s science to back that up. Spinach contains glutamine, an amino acid that is vital for muscle growth. It also contains antioxidants and promotes your body’s immune and gastrointestinal system.
Broccoli – Broccoli provides your body with diindolylmethane, which may be hard to pronounce, but it’s extremely valuable to your body. It lowers the strength of estrogen in your body, so you are less likely to gain weight and retain water. It also gives your body’s testosterone a boost, which will lead to bigger muscles over time.
You get out of your body what you put into it. If you want bulker muscles, give your body the fuel it needs to get the job done. These foods will help you get started, but bulking up requires a holistic approach. In addition to eating these foods, you also need to exercise and get plenty of rest. If you do that, you’ll eventually wind up with the kind of body you can be proud of.
Roussell, M. (n.d.). 9 Foods For Effective Clean Bulking. Retrieved January 5, 2016, from http://www.mensfitness.com/nutrition/what-to-eat/9-foods-for-effective-clean-bulking
10 Power Foods for Size & Strength. (n.d.). Retrieved January 5, 2016, from http://www.flexonline.com/nutrition/news/10-power-foods