The Foods You Need to Be Eating When Resistance Training

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 best source of protein you can get, they include a great amount of amino acids. The average egg contains six grams of high quality protein and nine essential amino acids, great for regulating protein synthesis and repairing your hard worked muscles. 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 include naturally occurring vitamin D, one of the only food sources to do so. One egg yolk also contains roughly 300 micro-grams of choline, which is an vital nutrient that helps 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 eating three whole eggs on a daily basis achieved close to double the amount of muscle 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 whole-foods nevertheless it is still proven to be one of the best sources of protein you can consume. Whey is the fastest digesting protein you can ingest, meaning it is supplied to your muscles in super quick time to begin getting to work on repair and recovery hence stimulating growth. It is therefore the ideal protein to take straight after working out. Whey is prolific with BCAA's and provides peptides (small fragments of protein) that enhance blood flow hence delivering nutrients around your body faster.

Beef

Beef can be an important ingredient when it comes to adding mass and improving strength. Although a few sports nutritionists consider the saturated fat content to be dangerous, research has shown that it in fact can improve testosterone levels alongside muscle and strength gains. Beef also contains several numerous vital nutrients that all support endurance, muscle growth and recovery. These include creatine, iron, vitamin B and Zinc. Not forgetting, it is also high in protein. Those seeking mass gains should aim to eat at least one portion of beef every other 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 size than those that do not. Casein protein has also been shown to not compromise hunger after consumption, making it a good idea for when you are trying to add mass and consume additional calories. This makes casein the ideal protein to consume anytime of day to top up your daily requirements without filling you up, which is crucial when your goal is to build muscle, as you need to eat!

Omega - 3

Omega 3 fatty acids are essential fatty acids which are important for your health and wellbeing. The body itself cannot produce them; hence, you can consume them through food or supplements. They occur in fish, such as trout, halibut and cod. Apart from playing a vital role in muscle growth and development, they can also prevent muscle breakdown and help burn fat. They are mostly ideal for bodybuilders or those performing resistance training, as studies have shown that omega-3 can decrease muscle inflammation following intense lifting. Evidence 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 theory they might decrease the risk of heart disease. Try to eat fatty acids from fish at least twice a week, omega-3 supplements can be consumed every day.

Nuts

Nuts are a great source of protein, magnesium and unsaturated fats that provide you with energy and encourage muscle tissue repair. There is no evidence to show nuts directly influence muscle mass, however they do supply quality nutrients to help your body in building new muscle. Nuts contain an abundance of amino acids, although not all are essential. Eating 1.5 oz. nuts on a daily basis can provide more than ten percent of your recommended amount of protein. Nuts with the greatest protein content include peanuts, cashews, walnuts and almonds. Nuts also contain an adequate amount of good fats, including omega-3 fatty acids, promoting adequate weight training due to the role they have in muscle repair and inflammation reduction.