Contrary to what you may assume, reaching your fitness goals involves more than counting calories. Your genetics, the types of workouts that you do and the quality of your diet impact the way that your body uses food for fuel. The best foods for fat loss and muscle gain influence your body chemicals and hormones to provide efficient energy that supports your workout efforts.
Best Foods To Gain Weight & Make Muscle Gains
Eggs are a nutrient-dense food, and they’re wrapped up in a tidy package. In addition to protein and healthy fat, eggs contain leucine. This amino acid supports muscle recovery and is also plentiful in cottage cheese, canned navy beans, sesame seeds, spirulina, and oats. Eating whole eggs provides a unique combination of protein-building capabilities that is 40% more effective than eating the whites alone.
2. Salmon and Tuna
Salmon and tuna are protein-packed fish that are high in omega-3 fatty acids. Regular consumption of omega-3s enhances your body’s ability to use nutrients. Making salmon or tuna a consistent part of your diet can also prevent declines in muscle function and mass. Eating more fatty fish also improves insulin sensitivity, which means that your body uses the calories that you eat efficiently and is less likely to convert sugars to body fat.
3. Soy Beans
Soy beans contain all nine essential amino acids, which is why they’re an ideal plant protein to add to your workout stack. They’re especially beneficial if you don’t eat animal protein because they provide you with the nutrients that you need to support muscle growth. Without eating enough protein, you can get lean, but your muscle gains will suffer.
Pineapple contains bromelain, an enzyme that digests proteins. It helps with muscle damage and soreness after exercising. Adding bromelain to your diet can reduce feelings of fatigue as you exercise, helping you put your all into your workouts. The only way to consume bromelain in its natural form is by eating pineapple.
5. Greek Yogurt
Greek yogurt contains various types of protein. Whey protein digests quickly, becoming accessible for muscle repair if consumed immediately before or after a workout. It also stimulates the secretion of anabolic hormones in the body, which are important for muscle gains. Casein is a slow-digesting protein and prevents muscle breakdown between meals.
Beans are high-fiber legumes that provide energy and gut regulation. In fact, they’re so nutrient-dense that they count as a vegetable and a protein. They help you stay full and balance your gut so that it can absorb other nutrients effectively. Even though beans are high in carbohydrates, they keep your blood sugar levels relatively stable. Swapping out unhealthy carbs for beans is an excellent way to optimize insulin sensitivity and boost your internal fat-burning mechanisms.
In general, fresh meats and vegetables are better for supporting fat loss and muscle gains. Eating foods with plenty of nutrients gives you the best bang for your buck and prevents you from filling up on empty calories that do nothing more than convert into fat. It also goes without saying that you should steer clear of processed foods as much as possible.
We also recommend:
- Lean beef
- Cottage cheese