If you want to grow lean muscle, both nutrition and physical exercise are essential.
To get started, you must first put your body to the test through physical activity. Your progress, however, will be slowed if you do not have sufficient nutritional support. High-protein foods are vital for increasing muscle, while carbohydrates and fats are also essential sources of energy.
If you want to gain lean muscle, you should exercise regularly and consume more calories from muscle-building foods each day.
The following are 5 of the top foods for gaining lean muscle.
Eggs are the complete high-quality protein along with healthy fats and other important nutrients like B vitamins and choline.
Amino acids are the building blocks of proteins, and eggs are high in the amino acid leucine, which is particularly crucial for muscular growth. Also, B vitamins are essential for a range of bodily functions, including energy production.
Salmon is an excellent source of protein for muscular growth and overall wellness.
Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins.
Omega-3 fatty acids are vital for muscle health and may even help you gain muscle throughout your workouts.
3. Chicken Breast
There’s a reason chicken breasts are considered a muscle-building staple. They’re heavy in protein, with roughly 26 grams of high-quality protein in each 3-ounce (85-gram) serving.
Chicken is also high in the B vitamins niacin and B6, which are especially useful if you are physically active. These vitamins aid in the appropriate functioning of your body throughout the physical activity and exercise required for healthy muscle gain.
The best part of a diet high in chicken protein is that some studies suggest that higher-protein chicken-based diets may help with fat loss.
4. Greek Yogurt
Greek yogurt contains around twice the amount of protein as ordinary yogurt.
Greek yogurt is a great snack at any time of day but eating it after an exercise or before bed may be advantageous due to the combination of quick and slow-digesting proteins.
5. Lean Beef
Beef is loaded with high-quality protein, B vitamins, minerals and creatine.
According to certain studies, eating lean red meat can help you gain more lean muscle when weight training.
Even if you’re aiming to increase muscle, it’s ideal to select beef that promotes muscle growth without adding too many calories to your diet. Three ounces (85 grams) of 70 percent lean ground beef, for example, has 228 calories and 15 grams of fat. On the other hand, 95 percent lean ground beef has slightly more protein and just 145 calories and 5 grams of fat per serving.
You can increase lean muscle mass by eating a variety of foods. Many of them are high in protein and help your muscles recuperate and strengthen after a workout. However, carbohydrates and lipids must be consumed in order to give fuel for exercise and physical activity.
Furthermore, many of the items on this list provide vitamins and minerals that your body requires to function properly. Focus on exercising consistently and eating more calories each day from nutritious foods like those suggested in this article to achieve your objective of gaining lean muscle.
Stretch & Recovery is LIFE!
Whether you live an active or inactive lifestyle, lift weights, are an athlete, or are a stay-at-home mom, sit too long, are on your feet all day, stare at computer/phone screens, don’t exercise enough, or exercise too much, for all fitness levels, all sports, all ages, female or male…Stretch & Recovery Therapy is for EVERYONE!
WHY WORKING WITH A RECOVERY THERAPIST IS IMPORTANT
- While stretching and healing at home is beneficial, it is insufficient to provide you with the relief you require.
- You won’t be able to perform several stretches and rehabilitation therapies without the help of a certified recovery therapist. A professional recovery therapist will assist you in obtaining the relief you require while also preventing your aches, pains, and tension from reappearing.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!
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