We often see people complaining about working hard in the gym, but still don’t get the physique they aim for. They often feel exhausted when they don’t get the desired results and some of them even quit the gym. The main secret for any muscle training program is its nutrition. There is no benefit to work hard in the gym if you can’t control what you put on your plate.

We need to train smart and know which nutrition works for us. This formula works for everyone, whether it is a general fitness maintenance program or a muscle mass gain program. Here is the list of top ten foods you need to eat to gain more muscles and strength.

  1. Nuts: Any guy struggling to gain muscle, nuts is the perfect food. This is the perfect mixture of protein, fats and fiber, making a perfect snack during the day. One ounce of almonds contains less than 180 calories, allowing you to get extra calories without effecting the waistline.

  2. Skinless Chicken: Chicken is one of the excellent sources of high quality protein, which is very important for the rapid growth of muscle proteins. The chicken can be prepared in many different ways. You can easily find the chicken in the store near you.

  3. Cottage Cheese: This food is best for people who have to go long periods without eating as it constitutes pure casein protein. If someone doesn’t know casein protein, it is a slow digesting protein, which means it is ideal for muscle maintenance.

  4. Protein Shake: A protein shake should be the backbone of your muscle building program. Researches show that drinking a protein shake within 30 minutes, finishing the workout will increase the muscle building at a much higher rate.

  5. Eggs: Eggs consists of high quality protein, vitamin D, essential amino acid and right kind of fat. This food will fully value for your money.

  6. Lean Beef: Beef topped the list of best muscle building foods for more than three decades. This food consists of a combination of essential amino acids, creatine and B-vitamins. Despite this, there is also a mixture of saturated fat, which can support healthy testosterone levels.

  7. Oatmeal: Oatmeal is an excellent source of carbs and best for people who are looking for gaining muscle and loosing excess weight. After eating a bowl of oatmeal, the hunger will be decreased. It is a good option for the breakfast due to its low glycemic index and better micronutrient profile.

  8. Plain Greek Yogurt: A plain Greek yogurt has a much higher percentage of protein than the regular one, and constitute gut-bacteria boosting probiotics. Don’t select the flavored yogurts and select a plain one.

  9. Brown Rice: In a single cup of brown rice, there are five grams of protein. In addition to this, there is high amount of branched amino acids making it a good muscle building food for vegetarians.

  10. Tuna: This food is low in fat and rich in high protein. The key constituent of tuna is omega-3 fatty acids,which promote fat loss and increase the metabolism of the body.

So maintain a healthy diet and fitness routine to stay fit and healthy throughout your life.It will help you in feeling more energectic throughout the day.

Shubhi Gupta is a freelance author and writes for a variety of online publications. She actively writes blogs and articles and very fond of writing content on different trendy topics related to Education, training,resources,health and technology.

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