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7 Foods that can help you gain muscle mass

When you’re lean, at some point you come to terms with everyone in your community giving you various ideas to gain muscle mass. Alright, you take the best one, which will land you in the gym, and you’ll train hard. But, what if we told you that you can gain muscle even with lesser training? Yes, it’s possible and nutrition is the key. With all the fitness training it is important to concentrate on your nutrition to see efficient and faster results in your body. Here are some foods that you can include in your diet to gain muscle mass.

Cottage Cheese

Cottage Cheese

It’s one of the most common components of food for almost every bodybuilder. Just half a cup of low-fat cottage cheese  provides 14 grams of protein in only 80 calories and fat lesser than 2 grams.

Fish

Fish

Fish is another most common food that any expert would recommend. Fish is high in protein, low in fat, and rich in omega-3 fatty acids. Salmon and Tuna, for instance, offers around 25 grams of protein per 100-gram and is also an excellent source of vitamin D.

Oatmeal

Oatmeal

Oatmeal introduces another essential part of muscle gaining diets – carbohydrates. You must include a lot of carbohydrates (with low glycemic index) along with high protein diet. Oatmeal is also provide fibers and improves fat losing mechanism and increases satiety.

Chicken (Skinless)

Chicken (Skinless)

It‘s a source of high quality protein and helps in muscle maintenance and repair and weight maintenance.

Fruits and Vegetables

smiling woman with fruits and water splash on grey background

You don’t need to consult an expert on benefits of increasing fruit in your diets. They are rich in antioxidants that boost your immune system and they also offer tons of other nutrients including vitamin C, vitamin E, and bet-carotene. Apparently, fruits and veggies are fiber rich that helps your digestive system stay healthy.

Soybean

soybeans

It’s the best alternative for meat. There is no match for soybean’s muscle-building benefits. It’s complete protein and no other plant offers such high protein-dose. A single cup of soybeans delivers 20 grams of amino acids along with important vitamins and minerals.

Eggs

Eggs

Eggs offer protein rich diet that is quick and easy to prepare.  A single egg contains about five to six grams of protein with very low caloric cost. Egg enjoys a high biological value among foods and it’s rarely missing from the diet of body-builders.

These foods are easily available and are affordable. When it comes to good diet, not only does one need to be disciplined, but also requiresto have knowledge on how to prepare a particular dish and when to have it for efficient results.

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