Ever heard of the 70% diet / 30% exercise rule? Basically it means that nutrition plays the biggest role when it comes to transforming your physique, whether it be adding muscle mass or losing weight, without eating correctly, you won’t see great results no matter how hard you train.
If your goal is to build muscle mass, the first thing that comes to one’s mind would be to hit the gym 4 to 5 times a week. However, this would end up being a waste of time if you are not eating correctly in order to provide your body with the nutrition it needs to build new muscle. Have you ever noticed someone in your gym who has looked the same for years with no noticeable results? Chances are it’s because they are not eating correctly.
In order for you to build muscle there are a few important things to remember:
- Consume enough protein - Think of protein as the building blocks of muscle, without enough protein, your body does not have what it needs to build new muscle.
- Consume enough calories - It’s no secret that in order to lose weight you need to eat less calories than what your body burns in a day (calorie deficit). So in order to build muscle you need to eat more calories than what your body burns off in a day (calorie surplus). There are multiple calculators available online to help you figure out how many calories you need to consume to build muscle.
Here are our top 5 Superfoods to Amplify Muscle Growth:
There are many health benefits when it comes to eating eggs. They are packed with protein and healthy fats. An average size egg contains around 6 to 7 grams of protein.
2. Chicken Breasts
Chicken breasts are a very popular choice among bodybuilders or regular gym goers who are trying to build lean muscle mass. The breast of a chicken is packed with lean protein and has zero fat or carbohydrates.
Be sure to only use skinless chicken breasts.
Although a bit pricey, Salmon is definitely a muscle building superfood that needed to be on our list. Salmon is full of protein and healthy Omega-3 fats. Healthy fat such as Omega-3s are vital in any diet.
4. Red Meat
Let's admit it, there is nothing better than a great steak, straight off the braai. Red Meat is full of protein as well as multiple vitamins and minerals that benefit muscle growth. When purchasing any type of red meat, be sure to choose a lean cut piece or make sure to trim as much fat off as possible before cooking it.
Nothing beats a bowl of oats for breakfast in the morning. Oats is low GI meaning it keeps you fuller for longer. It contains a good amount of fiber and protein, and can lower cholesterol. If you are looking to get some good quality carbohydrates into your diet, then definitely consider eating oats.