Ten Mass Ingredients
For many gym rats pushing through hard workouts day in and day out is the easier part of their regimen. The much more challenging is sticking with a diet that maintains an anabolic state, building muscle for the 20 or 22 hours a day when our bodies are perilously trying to recuperate between workouts.
Fortunately, nutrition need not be akin to rocket science. The following simple checklist runs down 10 top foods for mass building.
1. CHICKEN AND TURKEY
On average, six ounces of skinless chicken breast contains a whopping 40g of protein and a paltry 2 g of fat. Turkey breast is, even more, nutrient dense, with 42g of protein and only 1 g of fat per six-ounce serving. You can eat as many as four servings of chicken or turkey per day with little fear of adding anything other than quality muscle mass.
There are plenty of fish to choose from when seeking a high-quality muscle-building source, tuna being one of the best. As with most fish, tuna is high in protein, delivering 44g of protein per six-ounce serving.
When it comes to mass building foods, nothing trumps red meat. It is packed with protein and loaded with naturally occurring creatine — not to mention blood building iron. Some cuts are high in fat, so be choosy when it comes to the type you drop on the grill. We recommend eye round, sirloin tip, bottom round, top sirloin and 95% lean ground beef, all of which have only about six grams of fat per six ounces serving to go with 36 g of protein. Aim for one or two servings per day.
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