Muscle Gain Diet is most important for muscle building.In this video we are talking about top 5 Best Lean-Muscle Building Foods.
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Beef (From Grass-Fed Cattle)
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.
Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.
2.Fish
When you're dieting to shed bodyfat, you have to balance different objectives and cutting total calories, reducing fats and carbs, and simultaneously increasing protein consumption. Rely on lean fish as a staple of your diet because it meets all these objectives. Fish is also a great food to turn to during a diet when weight loss slows. Before cutting back further on carb consumption when you hit a plateau, try replacing much of your dietary protein which naturally contains fat with lean types of fish. Lean fish has less fat than most lean cuts of meat. You'll be able to take in the same amount of protein, yet consume fewer calories. This will allow you to keep carbs at a relatively moderate intake level and you won't feel too depleted. Switching to fish in the middle of a diet can help delay the necessity of lowering your carb consumption.
3.Eggs
Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.
4. Milks
Ahh, workout's done. Time to kick back on the couch with the Cheez Doodles and feel that muscle building kick into action, right? Not if you're serious about creating a more muscular physique. You can do all the biceps curls you want, but you won't add a centimeter to those guns without protein and other nutrients to rebuild what you've broken down during training.
Milk has plenty of protein-about nine grams per 8-ounce glass—and that protein contains all eight essential amino acids, which means it's complete and can be readily used by your body for repair and growth. For hardgainers, who need to cram down protein every three hours, milk can be a major boon. Drinking an extra, and inexpensive, 30 grams of protein a day won't leave you feeling too stuffed for one of your regular feedings.
Milk actually includes two types of protein: casein, which makes up 80 percent of the total protein content, and whey, which accounts for the remaining 20 percent. Both are recognized as high-quality, muscle-building proteins; in fact, whey is currently the most common form of protein found in bodybuilding supplements.
Numerous studies, including a recent report published in the American Journal of Physiology that examined the body's anabolic response to whey, casein and amino-acid consumption, show whey to be a fast-acting protein absorbed quickly for use by muscles. Casein digests more slowly, providing your body with a steady stream of protein over time. Getting both nutrients in one relatively inexpensive source is a double whammy for a growth-starved guy who doesn't have the time or facilities to mix up a powder-based protein shake at work.
5. Chicken
Boiled chicken is an effective way to add protein to your diet without excessive fat or cholesterol. A 3-ounce piece of skinless chicken breast contains 29 grams of protein, more than an equally sized piece of top round beef, turkey breast or salmon. Boiled chicken is favored by many bodybuilders for its high protein content and ease of preparation.
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