If you are putting in the hours at the gym in order to build muscle but not seeing the results you want, then it might be time to address your diet. Achieving muscle mass whilst maintaining a lean and well proportioned physique will require careful nutrition as well as regular resistance training.
If you don’t have time to prepare healthy meals from scratch on a daily basis, it could be worth investigating a meal prep for bodybuilding company. They will deliver specially designed meals to your door in weekly or monthly bundles, which provide carefully balanced sources of lean protein, complex carbs, and fibre.
Here’s a closer look at the foods you should be eating and what to avoid for lean muscle gain.
Foods that will promote lean muscle gain
Lean proteins
Proteins are made up of amino acids, which are the building blocks of muscle tissue. If you are regularly strength training, it’s essential that you consume enough protein to repair your muscle fibres and help them grow. Protein also helps you to feel fuller for longer, so you can maintain muscle mass more easily without gaining unwanted weight.
Good sources of lean protein include white meats such as chicken and turkey, fatty fish such as salmon and tuna, eggs, and natural yoghurt. Vegetarians should eat plant based protein sources such as tofu and nuts.
Complex carbohydrates
Complex carbs are digested more slowly by the body, helping to provide sustained energy release to power your workouts. Good sources include sweet potatoes, brown rice, and quinoa.
Fruit and vegetables
Complement proteins and carbs with fibre form fresh fruits and vegetables, particularly leafy greens, berries and bananas. These foods are rich in antioxidants, minerals, and will provide consistent sources of energy.
Foods to avoid
Highly processed foods
Avoid highly processed foods such as crisps and packaged cakes as much as possible, because these contain high levels of saturated fats, sugar, and other ingredients of low nutritional value. Limit refined carbs such as white pasta, baked goods, and white bread, because these foods will spike your energy levels, followed by a crash.
Fatty meats
Processed meats such as sausages and burgers are high in saturated fat. Instead, consume unsaturated fats such as avocados, nuts, seeds and olive oil.
Sugar
Avoid sugary drinks, including energy drinks, and limit your intake of alcohol. Snack on fruit and nuts rather than chocolate, biscuits, or sweets.
Other points to consider
Some bodybuilders spend a lot of time calculating and monitoring their calorie intake, but many nutrition experts believe that the variety and quantity of foods that you eat is more important than the number of calories you consume. Preparing your meals in advance not only gives you more control over the type of foods that you eat, but also the portion size.
Eating the most nutritious foods in the right quantities will complement your gym routine and set you up for achieving a well balanced physique.