Hey there, viewers! Trying to get in shape? More specifically,
are you trying to build muscle? Well you’re not going to get very far with that cheeseburger!
What’s one thing that The Rock and Arnold Schwarzenegger have in common? They’re eating
all the foods we’ll be talking about today. Let’s discuss 9 Foods That Help You Bulk Up.
What meats are the best? How much dairy should I have? Should I eat lots of broccoli?
Do I really need to cut the booze out of my life? We’re talking all that AND more...
Chicken Breast
Getting a meal plan together? Well if you’re working out,
no meal plan is complete without chicken breast.
It’s one of the best foods to help you build muscle. Ask one of your favorite body builders.
Chicken breast is packed full of protein. It’s also really easy to prepare,
and relatively cheap at grocery stores. Protein is essential for building muscle
mass. The bigger you want to get, the more protein you need to eat.
The average adult is suggested to have between 46 to 56 grams of protein per day.
One medium chicken breast is around 52 grams! Some people buy protein in bulk,
cook it all at once and divide it over a single week. It’s a perfect meal for lunch and dinner.
What’s your favorite way to eat chicken? Is it healthy for you?
Sound off in the comment section, and start a conversation with our Bestie community…
Cottage Cheese
That’s right. Most people write cottage cheese off as this gross
thing your grandpa used to eat. Well he was eating it for a reason.
Cottage cheese is super healthy, which is why bodybuilders will often eat it before bed.
Due to all the amino acids, muscle breakdown will be reduced. There’s also a certain type
of protein you need to take note of. Let’s talk about casein for a second. Casein is
a protein found in milk. When you produce casein, you’re able to build muscle easier.
So if you’re willing to make some changes in your diet, cottage cheese is a good start.
Your muscles will thank you for it in the long run.
Low Fat Milk
These days, it’s common to hear more about the negatives of drinking milk. Well low-fat
milk is another story, especially when it comes to building muscle. This is thanks to all the casein
protein it contains. Instead of increasing your fat, it contributes to lean muscle.
A study from 2010 focused on 10 young women over a 12 week period.
It showed that drinking 24 ounces of milk after resistance training
led to greater muscle mass and fat loss than with higher-carb drinks.
Studies on men show that drinking 2 cups of skim milk after exercise
led to a greater gain in muscle mass than soy beverages. Pretty promising.
With that said, there are so many drinks you need to avoid.
I mean for one, you have to watch out for alcohol. Having beer in your diet is a
heck of a good way to slow your ability to build muscle. You also won’t be able
to lose as much fat. So if I were you, I’d cool it with the wild party nights.
While you’re at it, drink less coca-cola. These are all the empty calories you're consuming.
Not to mention all that sugar. This goes for sports drinks too. I know it sounds
like I’m ruining all your favorites... Hey you're bulking! Nobody said this was going to be easy.
Salmon
Now I know many of you probably feel a certain way about salmon.
It is an acquired taste. But if you’re willing to try something new,
salmon can help you bulk up. Just think about all that protein you’re getting.
Just four ounces of boneless salmon holds around 25 grams of protein.
There’s also something else to love. Let’s talk about Omega-3 fatty acids for a second.
Omega-3 fatty acids are nutrients that help maintain your body.
Omega-3’s allow you to increase the amount of muscle you’re gaining while working out.
If you’re not into salmon, you’re probably not going to be into this next pick.
Either way, it’s extremely helpful when bulking up. Let’s talk about it.
But before we continue, are you looking to lose weight in your face?
Well there are a few ways you can accomplish this in no time. Check out our recent video on 7 Easy
Ways To Get a Slimmer Face in 30 Days. Now back to our video on 9 Foods That Help You Bulk Up.
Spinach
This is probably something that made you run away when it came to the dinner table.
It’s time to look at spinach in a different light. Not only is it a
great side to have with your chicken breast, it will help you build muscle.
Don’t think so? Well let me put it to you this way, there’s a reason Popeye loved it so much…
Spinach contains nutrients that help your muscles grow by up to 20%.
Leafy green veggies are generally packed with antioxidants, which allow you to lose fat quicker.
So if you’re into trying something new, cook up some spinach to eat with dinner.
The taste may not be your thing, but it’s worth it if you’re trying to get jacked.
Olive Oil
If you’re unfamiliar with cooking, olive oil might seem like a strange choice.
Believe it or not, olive oil has a great deal of health benefits.
It can help prevent stroke, heart disease and Alzheimer’s. On top of that, it prevents obesity.
This is something you need to consider if you’re trying to put on muscle. How can I lose fat?
Let’s talk about the Mediterranean diet for a second… This is a diet filled with veggies,
fruits, whole grains, nuts, beans and herbs. People who stick to a Mediterranean diet are
generally less likely to be obese. Studies have shown that younger Europeans who
include olive oil in their recipes see less weight gain than people who don’t.
So the next time you’re cooking over the stove, add a little bit of olive oil to the pan.
As for the quantity, well that all depends on what you’re making.
Beans
This is another pick you might feel uneasy about. Some people eat beans
all the time. Others avoid them like the plague. But much like salmon and spinach,
beans are required if you’re going to build muscle. And I’m not talking about every kind.
Kidney, pinto and black beans are the most popular for muscle building. Why, you ask? Once again…
PROTEIN! These varieties hold around 15 grams per cup, making them the perfect post-workout snack.
On top of that, beans are also loaded with fiber and B vitamins,
as well as minerals like iron, phosphorus and magnesium.
People who eat beans on the regular are more likely to see an increase in lean muscle.
Beef
Chicken breast is terrific. Salmon is extremely healthy. As for beef,
it also has its benefits when putting on muscle.
If you’re trying to bulk up, you gotta include beef somewhere in your diet.
I mean, it’s packed with protein. Check this out… Just a single ounce of boneless,
cooked beef has around 10 grams of protein.
Research has shown that lean beef can increase mass gained
during resistance training. This is good to cook after your workout. So don’t be shy,
and load up your cart with some fresh meat the next time you’re at the supermarket.
Eggs
Speaking of beef, if you’re cooking a steak for dinner, you may want to add eggs as a side.
Steak and eggs are like spaghetti and meatballs for bodybuilders.
When it comes to protein, eggs go nuclear! Just one large egg holds about 7 grams. Eating
four eggs with your meal will give you just around half your protein intake for the day.
Along with that, you’re eating healthy fats, and B vitamins.
The more eggs you eat in a day, the bigger you’re going to get. There’s also something
else you should know about. Let’s talk about choline for a second…
Choline is a nutrient similar to B vitamins. It plays a role in stimulating muscle
contraction. It also helps your muscles perform properly. This helps you with your exercises.
Outside of these benefits, eggs also hold amino acids,
particularly leucine (loose-een), which is extremely important for building muscle.
So make sure you up your egg intake. It’s really important
for working out. And remember, steak and eggs are delicious!
Bulking up is always a long journey. But the better your diet, the better chance
you have of putting on muscle. Have I sparked your interest? Let’s keep
the conversation going with a couple more workout-related videos, shall we?
Try 6 Exercises For Women That Will Transform Your Body In Just 4 Weeks.
Or how about learning How To Get a Flat Stomach In Just One Month With This Workout...
Go ahead, click one. Or better yet, watch both, and learn more about how to get in shape.
Have you been eating any of these foods to bulk up? Let us know in the comments below!