If you’re a gym-loving guy who daily spend some time lifting weights, then you would definitely be looking to increase the size of your skeletal muscle to look super-fit and attractive. Skeletal muscle is composed of sarcomeres and myofibrils that form a muscle fiber. Tens of thousands of muscle fiber unite to form skeletal muscle. When you perform a resistance training exercise that is hard on skeletal muscles, your body repairs damaged muscle fiber through a complex cellular process in which it generates new myofibrils by utilizing protein and amino acids. These new muscle protein strands increase in number and thickness as you consume muscle building diets that are rich in protein.
Undergoing a strenuous exercise regimen also burns energy and fat in the form of muscle glycogen, so you also need to include the healthy carbs to replenish muscle glycogen stores.
List of top 5 muscle building diets for super growth
Eggs: Eggs should make one of the key dietary components of an individual who wants to build his muscles fast naturally. An egg constitutes of 6 grams of protein providing only 50 calories. Research has proved that egg protein makes one of the readily utilizable proteins, meaning the protein and amino acids in eggs are used most efficiently for lean muscular growth than any other food.
Lean Meat: Lean meat such as chicken and fish is the staple muscle building diet because it is loaded with protein and amino acids, which are the building blocks of the muscles. A nice, lean 1000 grams of chicken meat will supply your body with 310 grams of protein, providing only 5 grams of fat. Similarly fish species like salmon, tuna and trout will fill you with a healthy serving of 250 grams of protein per 1000-gram serving, making your muscle-mass-building efforts fruitful in weeks. Fish also contains omega-3 fatty acids and mono-saturated fats, which help maintain the healthy cholesterol levels and promote heart health.
Green Peas: Considered to be underdogs, green peas are loaded with protein and amino acids especially leucine, which helps repair damaged muscle fiber fast. One medium-size cup of peas provides your body with 9 grams of protein and plenty of fiber. Eat them raw or boil in water to have protein-rich servings especially after resistance training exercises.
Hemp Seeds: Rich in protein and amino acids, hemp seed is a must-include diet into the dietary routine of a resistance trainer. Just 5 table spoons of hemp seeds contain 18 grams of protein, along with healthy mono-saturated fats and omega-6 fatty acids. Hemp seeds are also loaded with magnesium and calcium, which aid in fast muscle growth and replenish energy stores. Take one cup of milk and 2 bananas in a blender and add 5 tablespoons of hemp seeds. Blend the mixture well and consume the healthy, muscle-growth promoting shake.
Lentils: Lentils are legumes that are packed with protein, amino acids, carbohydrates, magnesium and iron. Iron is an important micro-nutrient that aids oxygen in reaching your muscle cells, powering your workouts and energizing your muscle fibers. “Lentil salad with bacon and herbs” makes a good recipe to consume after performing hard resistance training exercises. Also consider taking “chicken lentil soup” especially if you are a calorie-conscious guy.
All above mentioned diets are easy to cook on the stove and they exhibit multi-nutritional values. If you want to gain muscle mass in months, perform resistance training exercises on a regular basis followed by the consumption of muscle building diets.