Easy Muscle Building Diet
Success in building muscle requires you to maintain a balance between working out and eating well. Training all day long in the gym is useless if you do not eat foods that add value to your health.
It’s therefore important to have a simplified muscle building diet. A simple diet means that the foodstuffs are easily available because they are not expensive. As a matter of fact, eating well doesn’t have to be expensive. Just buy the foodstuff that you can afford.
Here are several foods that you should add to your shopping list.
Egg Whites
Egg whites contain the purest form of protein. They actually have low quantity of fats. With a protein to fat ratio of 60:1, you can be sure that you will not be consuming excess fats. You should therefore consider eating at least two egg whites every morning.
But you should try to avoid eating the yolk because it has fats that can cause your arteries to clog in the long run. Separating the yolk from the rest of the egg is pretty simple. Just break the egg as usual so that you have two halves of the egg shell.
Pour the yolk from one half to the other until it settles in one shell. Alternatively, you can pour the egg through a funnel. Since the yolk is bigger than the whites, it will not be able to penetrate through the funnel.
Chia Seeds
Chia seeds are relatively small in size. However, their health benefits are way too high to be ignored. They are actually rich in plant protein. They come with omega-3 fatty acids and fiber and these nutrients protect your muscles from inflammation.
When preparing Chia seeds, you should scoop a small portion because they tend to swell when cooked. The advantage is that a small portion will leave you full.
That means that an amount that seemed small when raw could be more than enough of what you need. You can blend them with yogurt and your favorite smoothies.
Cottage Cheese with Live Cultures
Cottage cheese contains less than 200 calories which makes it healthy. It comes with dairy protein that breaks down slowly. You can therefore take it when you’re about to step out of the house because it will keep you energized.
The live cultures are added to boost the process of breaking down the nutrients. You can complement cottage cheese with a fruit of your choice. Besides that, you can use it as a pancake topping. A spoonful is all you need to get started.
Spinach
Spinach is rich in magnesium and iron. Magnesium plays a major role in boosting muscle growth and keeps you energized. The good thing is that you can add spinach to many dishes. You can include it in a salad or hamburger and still be on the right track.
In fact you can boil or fry it. If you choose to boil your spinach, don’t allow it to overcook because you might kill the nutrients. Moreover, you should try to use the resulting soup because it carries all the nutrients.
For best results, it’s recommended that you eat spinach while it is still raw. You can actually blend spinach leaves into a smoothie. But you should wash it thoroughly with water to remove dirt and debris from the garden.
Lentils
Though you may not know, lentils are a reliable source of plant protein that’s vital in muscle building. They are also rich in carbohydrates that are broken down slowly. Lentils cook in 10 minutes and are highly recommended for people that are looking for a low budget diet because they are cheap.
You can complement lentils with brown rice or just eat them without combining with anything else. You can even add them to your salad.
Sweet Potatoes
These tubers are rich in fiber and carbohydrates. The fiber makes you feel fuller after eating just a small portion while the carbohydrates keep you energized throughout the day. You are actually able to rebound after an aggressive workout without struggling.
This is because the carbs in sweet potatoes come with a low glycemic index that slows down their digestion. The advantage of indulging sweet potatoes is that they help in preventing overeating thanks to the fiber in them.
