When starting resistance or strength training for the first time, it is key to get the diet and nutritional in order first. You may have the most perfect training routine known to man (if one exists), nevertheless without perfecting your diet, your efforts may be going to waste and you will not be maximising your gains. The majority of beginners tend to rely solely on chicken for their first choice of protein, and while this is not a bad thing; certain other foods are either ignored or thought to be unhealthy or not beneficial.
Eggs
Everyone training for muscle mass or strength should be eating eggs in their diet, and we are talking whole eggs, not just the egg whites. Eggs are not just the ultimate source of protein, they contain good quantities of amino acids. On average, one egg contains six grams of top quality protein and nine essential amino acids, great for supporting protein synthesis and helping your hard worked muscles to recover. They also come with good source of healthy fats, with the average egg containing just 5 grams of fat of which only 1.5 grams is saturated fat, and are one of the only foods that contain naturally occurring vitamin D. The average egg yolk also contains roughly 300 micrograms of choline, which is an vital nutrient that supports maintain the brain, cardiovascular and nervous system. They can also promote healthier hair and nails because of the high levels of sulphur and vitamins and minerals found in them. Studies at Texas A&M University concluded that people who were involved in some aspect of weight training whilst consuming three whole eggs per day gained close to double the muscle mass and strength increases as those eating just one whole egg or none per day.
Whey Protein
Whey protein may be a supplement derived from cow's milk and not be available in wholefoods nevertheless it is still proven to be one of the best sources of protein you can consume. Whey is the quickest absorbing protein you can ingest, meaning it is transported to your muscles in super quick time to start working on repair and recovery hence encouraging new growth. It is therefore the best protein to take straight after working out. Whey is prolific with BCAA's and provides peptides (tiny fragments of protein) that enhance blood flow hence delivering nutrients around your body faster.
Beef
When trying to add size beef can play an important role. Although many sports nutritionists believe the quantities of saturated fat to be bad for you, research has provided some evidence that it in fact can increase testosterone levels along with strength gains and muscle mass. Beef also contains several numerous key nutrients that all support energy, muscle growth and recovery. These include creatine, iron, vitamin B and Zinc. It is also very high in protein, let us not forget. Those seeking mass gains should try to consume at least one portion of beef every second day.
Casein Protein
Similar to whey, casein protein is another protein produced from milk. Studies have shown that people adding casein protein to their post workout shakes pack on more lean muscle than those that do not. There is also evidence to suggest that casein protein does not leave you feeling bloated or full after ingesting, which is a good idea for when you are trying to intake extra calories to bulk up. This makes casein the perfect protein to consume throughout the day to help fulfil your daily requirements without filling you up, which is vital when your goal is to build muscle, as you need to eat!
Omega -3
Omega 3 fatty acids are essential fatty acids and are beneficial for your health. As your body cannot produce them on its own, they must be consume via food or supplementation. They occur in fish, such as trout, haddock and cod. Apart from having a vital part in muscle growth and repair, they can also prevent muscle breakdown and reduce body fat. Fatty acids are most beneficial for strength trainers or those performing resistance training, as studies have shown that omega-3 can decrease muscle inflammation following strenuous workouts. Research has also shown omega-3 can also help support brain function whilst improving your overall mood and feeling of wellbeing, and they have become more common since the announcement they might reduce the risk of heart disease. Aim to eat fatty acids from fish at least 2 days a week, fish oil supplements can be taken on a daily basis.
Nuts
Nuts are full of protein, magnesium and unsaturated fats that fuel you with energy and promote muscle tissue repair. There is no evidence to show nuts directly influence muscle mass, however they do provide outstanding nutrients to help your body in building new muscle.
Nuts contain an abundance of amino acids, although not all are essential. Consuming 1.5 oz. nuts daily can provide over than ten percent of your recommended quantity of protein. Nuts with the largesy protein content include peanuts, cashews, walnuts and almonds. Nuts also contain an abundance of healthy fats, including omega-3 fatty acids, promoting adequate resistance training due to the part they have in muscle recovery and inflammation reduction.
Author Resource:
Visit MyTrainingSupplements.co.uk, a UK sports supplement site for more great supplement and training articles including tips and advice on reaching your training objectives or to browse a fantastic choice of low priced supplements.
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