1. Lean Beef
This should be a staple of your diet if you want to gain
muscle mass. Lean beef is loaded with all sorts of things conducive to
muscle growth, including iron, zinc, and B-vitamins. More importantly,
it provides your body with high-quality protein (not all proteins are equal),
and a high level of amino acid that works with insulin to promote muscle
growth.
2. Skinless Chicken
Like beef, chicken is an excellent source of
high-quality protein, which is important for muscle maintenance and repair, bone
health, and weight maintenance. And of course, there are so many ways you can
cook and prepare chicken. Go down to the store and you can easily find chicken
meat cut into single serving sizes that can be seasoned and quickly cooked.
3. Cottage Cheese
Not many people know this, but cottage cheese is
almost entirely pure casein protein. Casein is a slow-digesting
protein, which means it is perfect for muscle maintenance. This is useful
especially for people who have no choice but to go long periods without eating.
Cottage cheese is also an excellent source of vitamin B12, calcium, and
other important nutrients.
4. Eggs
Eggs contain high-quality protein, nine essential amino
acids, choline, the right kind of fat, and vitamin D. They
provide the most value for your money. And eggs are not harmful to your health,
as numerous studies have already shown.
5. Whey Protein
There is a reason why whey protein supplements are the most
popular supplement in the fitness industry: they provide a fast and
convenient source of protein at an affordable price. Bodybuilders
normally use them when they wake up, right after their workout, and mixed with
some of their meals.
For the rest of us, a scoop in our shakers right after
our workouts can be very effective for muscle mass gains. It’s important
that you still get high-quality protein from whole foods, and use whey
protein as a boost.
6. Tuna and Other Fish
Fish are high in protein, low in fat, and rich in omega-3
fatty acids. The omega-3s are essential because they aid in fat
loss and ensure the proper function of your body processes, such as
your metabolism.
7. Oatmeal
Oatmeal is a great source of carbohydrates due to both
its low glycemic index (GI) value and the fact it is minimally
processed. The benefits of a low-GI diet include:
- Better
micronutrient profile and more fiber
- Increased
satiety
- Decreased
hunger
- Lower
subsequent energy intake (second meal effect)
- Fat
loss
8. Whole Grains
Whole grains digest more efficiently and provide more
nutrients than refined grains. This promotes sustained energy levels
and overall health. In particular, brown rice can help boost your
growth hormone levels, which are critical for encouraging lean muscle growth,
fat loss, and strength gains.
9. Fruits and Vegetables
Fruits and vegetables are a rich source of antioxidants,
which are essential for the healthy functioning of your immune system. They
also provide tons of other nutrients, such as vitamin C, vitamin E, and
beta-carotene. Finally, your body requires the fiber these fruits and
vegetables provide to aid in proper digestion and nutrient uptake.
10. Healthy Fats
I know the thought of consuming fat makes some of you
shudder, but good fats are essential for muscle growth. In fact, they
play an essential role in hormone production (testosterone and growth
hormones), which helps drive muscle growth and strength
gains. In addition, fats are needed for many important maintenance functions.
Isn't that better? Eating the right food is really the right thing to do to boost your muscle mass.
Do you know that Ginseng has been used for millennia for the maintenance of general health
and well being? It has often been called
the “elixir for longevity”!
Different types of ginseng exists, with the 6 year-old Korean Red Ginseng being the most sought after. In the past, this type
of ginseng were only reserved for the Emperor and royalties.
Boasting a dose of 900mg
of 6 year-old red ginseng extract per serve to combat mental stress and
physical fatigue.
Check out the Vermilion
Health & Vitality Jelly that will bulletproof both your body and
mind be it at the workplace, gym or in the classroom.
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