10 High Protein Foods for Rapid Gains in Lean Muscle Mass

Athletes and bodybuilders tend to develop a habit so quickly and even developing the bad ones is the super easy and more specifically in food choices.

High protein foods and best supplements to build muscle

It is high time to say goodbye to the old ruts, and welcome to the new protein options.

As you are already aware that protein is highly crucial when it comes to experiencing satisfaction with the meal and accomplishing a weight loss task.

Proteins are essential for generating lean muscles. However, it is like we all are going for the same old options for attaining protein when there are a variety of other options available.

Additionally, opting for the same old options does not only make your taste buds senseless (just because having the same taste again and again) but it does not let your body drive all the nutrients from the food either.

Do remember, change is always good and it is the spice of life.

Moreover, to help you in figuring out what other options you can opt for; this article is going to be truly helpful.

Chicken, beef, and fish you already know but what else you can add to your grocery list when you go grocery shopping next time? Let’s find out!

1. Organic Milk:

Drink organic milk. Organic cows are fed different and their diet does not include the same antibiotics or hormones that unfortunately a part of almost all conventional cows; basically, it implies that you will not get affected because your cow milk is free from antibiotics then you are free from antibiotics.

It has been recently observed that grass fed cows have had better levels of Omega-3 and almost double to quintuple amount of Conjugated Linoleic Acid (CLA) as compared to those cows that are fed grain and corn.

The compound CLA has a chemical set that has the tendency to propose an extensive range of benefits to human health like improving immunity system, refraining elements that can cause inflammation, better maintenance of sugar in the blood, fat reduction in the human body; decrease the risks of heart diseases and better mass of bones.

Whereas skim milk is more likely to be low on the calorie scale but there are various vitamins that are fat soluble and that concludes your body will be deprived of getting all the nutritional benefits that are normally presented in the list of a cereal box but in condition you will be able to get them only when you go for minimum 1%.

More: Six foods to avoid if you want to boost your testosterone level

2. Chia seeds???

Chia seeds for weight loss? Maybe you are a fan of salmon but eating it on daily basis is not an easy thing but do you know that just Chia seeds can provide you some really great health benefits.

Like merely 100 grams of Chia seeds can provide you up to 17 grams of protein that are around 34% of the recommended daily values plus you will be getting 63% Calcium and 83% magnesium within the 100 grams Chia seeds.

Moreover, Chia seeds are dense in providing Omega 3 fatty acids, so have some with your desserts, cereals, and salads or simply sprinkle them on your smoothies.

Bottom Line: Chia seeds are a blessing in disguise.

3. Almonds:

As per an international journal, Almonds can be a great help for burning fats and carbs more than the usual nuts because Almonds are rich in L-arginine (Amino acid).

Consider each almond piece as a pill for weight loss but they are just totally natural.

Having more than ¼ cup of nuts is able to lower the weight number on the weighing scale just incorporate them into the limited calorie diet and having nuts is much better option than having any snack that is full of carbs and oil.

Furthermore, in a study that was carried for almost the period of 24 weeks, the subjects (participants) who were asked to eat nuts observe a significantly 62% decrease in their BMI and Weight.

Only just 100 grams of almond contains up to 21 grams of protein that is almost 42% of the daily recommendations, 26% of Calcium and 67% magnesium.

Bottom Line: have some almonds before your workout session and make your weight loss a little easy.

4. Cashew nuts:

After almonds, cashew nuts are also very good at providing protein, calcium, copper, magnesium, and phosphorus.

Just for the record, magnesium can elevate the human body functions and can help in getting relief from headaches, insomnia, muscle cramps or constipation with the improvement in the immune system and the support for the brain.

Bottom Line: cashew nuts are great for the brain and body health.

5. Yogurt:

Yogurt can be your best friend when it comes to losing a little additional weight after taking all the necessary measures as the yogurt is a great source for probiotic and protein.

This thing has been confirmed in the various studies, that probiotic are highly helpful for losing the significant amount of weight.

So, how does it work?

Probiotic has potential to improve the immune system and help your metabolism by providing the good bacteria.

100 grams of yogurt contains up to 20% of the value of protein that is recommended for daily consumption

Bottom Line: opt for the right type of yogurt and experience great weight loss.

6. Teff:

Teff is a gluten-free type of grain that is relatively small in size but full of essential nutrients, vitamin C, calcium, fiber, amino acids that are rare to be found in such type of grains.

To avail the benefits, you may have an almost half cup of this grain instead of having oatmeal in your breakfast.

Moreover, the usage of this grain is not new but as a matter of fact, this grain has been in use for thousands of years and it has got some recent popularity due to its gluten free nature.

Bottom Line: It is a good option in the category of grains.

7. Whole grain bread:

Is bread a deadly food for your weight loss goals?

Wait, hang on for a second, and don’t be so judgmental.

Not the every type of bread is hostile but the bread we are talking about is entirely opposite whatsoever you have heard about bread.

Why is it so different?

Because, this whole grain bread has lentils that are folate rich, grains those are good for the human body and a few essential seeds like millet & barley.

To make even taste better you can have these bread slices with some veggies like onions; spinach; cucumbers (freshly chopped) & red peppers, fruits like avocado or tomato, condiments like hummus but without tahini sauce.

Bottom Line: Have some whole grain bread in your diet to add proteins and other essential elements to lose weight properly.

More: Reasons To Do A Bodyweight Workout For Weight Loss

8. Peanut Butter:

First of all, we all know that peanut butter is kind of addictive but peanut butter can decrease your waistline.

Having a reasonable amount of peanut butter has potential to provide essential fat and protein dosage.

As per the study, the consumption of peanuts can actually help to prevent cardio related disease. Just opt for the options that have less or no preservatives and no additional sugar, salt or oils that are hydrogenated.

100 grams of peanut butter contains up to 25 grams of protein that is almost 50% of the daily recommended value of protein, 38% Magnesium and almost vitamin B-6 25%.

9. Lentils:

Lentils are a pretty good option for getting protein, just 1 cup of lentils can provide you up to proteins that are equivalent to 3 eggs and with less than 1 gram of fat.

Due to the presence of high fiber, they are great at providing the feeling of satiety.

Even a group of Spanish scientists have discovered that people who consume lentils or legumes have the tendency to lose more weight than those who do not include lentils in their diets plus lentils do have the power to lower down the levels of bad cholesterol.

10. Guava:

Even just a half cup of guava contains more than 5% of daily recommended amount of protein. It is great at providing Vitamin C around 380%, Vitamin A 12%.

This fruit surely comes in the list of must have fruits.

Eating this tropical fruit can facilitate you with lycopene (an antioxidant that has made tomato such a favorite food item when it comes to making healthy choices) and the interesting part is that guava possesses more lycopene than tomatoes.

Moreover, Guava is good at boosting the immune system and it can be even better than having oranges when it is about attaining vitamin C.

Bottom Line: Binge on this tropical fruit to claim all the healthy benefits.

Final Comment:

Beef, Chicken, and Fish all are healthy and great for gaining protein but having alternatives that are much low on calorie and high on nutrients cannot be a bad option either.

More: Should You Take Supplements to Gain Muscle Mass?

These 10 food items that we have happened to discuss are just a glimpse that what you have already got in your food storage, fridge or you can easily acquire from the nearest grocery store and the best part is most of them are super cheap and inexpensive, it means they are easy on your pocket too.

To put it simply, have these protein sources in your diet to lose weight rapidly.

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These Basic Bodybuilding Tips Can Help Anyone Build Muscle, Improve Strength, and Even Fat Loss

Most dedicated athletes have a consistent schedule and certain body building tips that they always adhere to. The following body building tips build muscle should be read with an open mind. These tips for natural bodybuilding are essential for successful training, but can always be adapted to your own bodybuilding needs.

Tip 1 to Build Muscle

High-intensity training: In order to draw your body out of its homeostasis and signal your body that it needs to build up strength and muscle mass, you must trigger it with hard and intense training routines. Another body building tip on building muscle is that these workouts should consist of relatively few sets. Five to eight sets for large muscle groups. Three to four sets for small muscle groups, adequate when every set, carried out until muscle failure.

Muscle Building Tip 2

Training with relatively low repetitions: Because muscle hypertrophy occurs almost completely in the fast-twitch white muscle fibers. Sensible bodybuilding workout, developed in a way to sufficiently stimulate them. For this reason a tip on building muscle would be to do relatively few, heavy reps in the range of 6-10.

Muscle Building Tip 3

Training with progressively heavier weights: In order to build up massive muscles, challenge yourself progressively-higher resistances consistently. Achieved by the athlete continuously increasing weight during exercises. Tips on bodybuilding through this method are basic exercises such as squats, bench presses, presses behind the neck, rows, barbell curls, dips, etc.

Muscle Building Tip 4

Sufficient rest periods: If you are training with adequate intensity you simply can’t train each and everyday. One of the best body building tips on bodybuilding is to learn to accept rest and recovery as important factors of your training success. Every day you train in the GYM should be followed by a complete off day, and you should never attack a muscle twice a week.  Bodybuilders who are interested in an optimal strength and muscle gain should intensely train every muscle once every 7-8 days.

Muscle Building Tip 5

Plateau and phase training: The body can be put under maximum stress for only a limited time. For this reason the intensity and extent of the training program should be changed every 12-14 weeks. A body building tip tip on building muscle that every athlete should enjoy!  Take several days off training and then change to a several-week long maintenance training (plateau training).

Important aspects of bodybuilding are persistence, routine and habit. Using best weight lifting supplements builds muscle too. Follow these tips on bodybuilding and you will be on track to great form and performance.

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