What foods should you eat to build lean body mass & foods to avoid

Before we talk about foods,portions and the bad ones let's make an overview around

''lean body mass''.

A key component of fitness is increasing lean body mass.

Increased lean body mass offers aesthetic, metabolic and fitness benefits.

4 steps you should remember:

1. Timing is everything.

Protein consumption helps build lean body mass. However, your diurnal rhythm controls in large part the efficiency in which consumed protein is converted into muscle mass.

We are hardwired metabolically to expend most energy in daylight hours.

Protein is simply an inefficient energy source. Consuming a high protein meal in early evening will not only result in a greater stimulation of protein synthesis, but provides the added benefit of diminishing appetite so that you don’t consume wasted calories prior to sleep thru snacking.

2. After the workout the most important think is ... RECOVERY.

You increase lean body mass when you exercise but at the same time you increase also stress hormone release, which increases the breakdown of muscle protein.

Also If the pre workout meal with all the nutrients and amino acids are still in the system the specific timing of the post workout meal is clearly of less critical importance. With other words it's up to you how you feel after the workout. If you feel full maybe you should wait couple of minutes or hours so you'll absorve everything perfect, Now my opinion is, if you feel weak and hungry you should feed as soon as possible after a workout.

Generally, post-workout nutrition has three specific purposes:

Replenish glycogen
Decrease protein breakdown
Increase protein synthesis

3. Drink water during the day

Water helps the maintenance and balance of body fluids.

Our bodies are composed of 60 percent water.

Drinking water throughout the day helps maintain these fluids, and makes sure we are staying in check with our 60 percent.

Water is good for your muscles and energizes your muscles. Muscle cells need to be filled with fluids in order to perform at their best. When your muscles are not filled with the right amounts of fluids, they tend to shrivel and not work to the best of their ability. Maybe you didn't now that when your skin is dehydrated, wrinkles and lines are more noticeable.

4. Sleep like a king/queen

The three main aspects of bodybuilding/fitness is nutrition, training, and rest. Even though rest can simply mean not lifting for two days every week or taking a week off every 3 months, the sleeping aspect of rest is very important.

If you want to maximize gains, you must sleep at least 8 hours every night.

Sleep is also crucial for strength training recovery and helps with muscle repair after a strenuous workout.

Now the main topic of this article is about foods that help you build lean body mass. Portions should be up to your daily calorie intake.

27 foods for lean mass diet:

Carbohydrates:

1. Oats/Oatmeal 50-78 grams

They are a good source of carbs and fiber, including the powerful fiber beta-glucan.

They also contain more protein and fat than most grains.

Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

2. Wholegrain Rice 80g

Whole-grain rice retains all of the grain’s natural nutrients. One of its biggest benefits comes from the amount of dietary fiber it contains, which you won’t get from processed rice. You can also count on getting complex carbohydrates for energy and at least 10 percent of your recommended dietary allowance of eight vitamins and minerals.

This whole grain is also a good source of folate, riboflavin (B2), potassium and calcium.

3. Potato (raw peeled) 220g

Some evidence suggests that potatoes might help reduce inflammation and constipation
A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake.
A baked potato on a winter's day makes an economical, warming, and nutritious treat.
The fiber content in potatoes helps prevent constipation and promote regularity for a healthy digestive tract.

4. Sweet Potatoes

One 124 g serving of sweet potato provides 12.8 mg of vitamin C. Current guidelines recommend a daily intake of 75 mg of vitamin C for adult women and 90 mg for adult men.

Sweet potatoes contain choline, a nutrient that helps with muscle movement, learning, and memory. It also supports the nervous system

5. Ryvita or Rice Cakes 3-4 pieces

Rice cakes that are made of brown rice are especially good for you, because they are high in fiber. If you eat just 1½ cups of brown rice, you satisfy the daily whole grain requirements of your body.

Rice is also a carbohydrate, so it provides you with the energy that you need to last for the whole day.

Rice cakes are great for people who are on a diet, also rice produces the neurotransmitter called serotonin, which can improve your mood.

6. Quinoa 80g

Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids..

It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

7. Cous cous

Including couscous in your diet provides several health benefits. A 1 cup serving of couscous provides 43 mcg of selenium, or 61% of the 70 mcg daily value as well as 91mg of potassium, or 39% of the 3,500 mg of the FDA recommended daily intake. Both minerals are essential to the metabolism of your body and regulate important functions that keep you healthy, balanced and feeling well.

Fruit & Nuts Portion:

8. Apple, Pear 1x medium

Both apples and pears are high in fiber:

A medium apple with the skin has 4 grams of fiber, and a medium pear has 5. Researchers from Harvard University found that for every 10 grams of fiber you eat, your risk for coronary heart disease drops by 14 percent and fruit fiber was found to be especially protective.

A study at The Ohio State University found that eating an apple every day for four weeks lowered levels of a kind of “bad” cholesterol that triggers hardening of the arteries. Researchers say the kind of antioxidants in apples—called polyphenols–may be the reason why.

9. Peach, Orange

Peaches do not contain a significant amount of any nutrient. However, a cup of diced peach provides 11.1 milligrams (mg) of vitamin C, as well as contributing to the recommended daily allowance (RDA) of potassium, fiber, and iron.

Oranges are low in calories and full of nutrients, they promote clear, healthy, skin and can help to lower our risk for many diseases as part of an overall healthy and varied diet.

10. Banana 1x medium

Bananas contain nutrients that moderate blood sugar levels
Bananas may improve digestive health
Bananas may aid weight loss
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

11. Berries 100g

Berries are the healthiest fruits due in part to their plant pigments. They evolved to have bright, contrasting colors to attract fruit-eating critters to help disperse their seeds, and the same molecular characteristics that give berries such vibrant colors may account for some of their antioxidant abilities.

Berries are second only to herbs and spices as the most antioxidant-packed food category.

As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and exceed 50 times more than animal-based foods.

12. Melon 150g

Melon contains a high amount of water similar with watermelon. Melon is very suitable to eat in scorching heat of sun. Melon is the best fruit to removing your lack of body fluid known as dehydration. The benefits of melon are abundant especially for our health. The healthy compound inside a melon is recently discovered for curing cancer and heart attack.

13. Grapefruit ½ large

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste.

It's rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease.

14. Nuts (Almonds,Cashews,sunflowers seeds,chia seeds and flax seeds) 30-40g

15. Mixed Seeds 25-30g

Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds approximately 1 ounce contain one eighth of our daily protein needs.

Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.

Almonds are, in fact, seeds; they are a "drupe" and are therefore not considered a true nut. Evidence suggests that almonds can lower cholesterol levels.

Meat & Fish Grams

16. Chicken 220g

By far, the most popular of all white meats is chicken:

Rich in Protein
Good for the Heart
Plenty of Phosphorus
Abundant in Selenium
Boosts Metabolism
Rich in Niacin
Natural Anti-depressant
Essential for Healthy Tissue

17. Turkey 220g

Turkey is high in zinc, B vitamins, phosphorus, tryptophan, selenium and protein. It is low in saturated fat, cholesterol, provided that you do not eat the skin. It can be a part of a healthy eating plan, especially since it is a good source of protein.

Turkey is said to play a role in cancer prevention and mood enhancement because of the amount of tryptophan that it contains. Since it is lower in fat and cholesterol than beef, chicken and pork.

Niacin may help increase your HDL cholesterol, the good kind, while also helping to reduce your LDL cholesterol, the bad kind.".

18. Lean Pork 200g

Being high in protein and rich in many vitamins and minerals, lean pork can be an excellent addition to a healthy diet.

It contains all nine essential amino acids necessary for your body’s growth and maintenance. In fact, meat is one of the most complete dietary sources of protein.

Like other types of red meat, pork is mainly composed of saturated fats and unsaturated fats present in approximately equal amounts.

19. Lean Beef 200g

However, many cuts of beef also contain saturated fat, which has a negative effect on your cardiovascular health. Now, for lean cuts including round steak, shoulder steak, lean ground beef and flank steak - to reap the nutritional benefits of beef without the fat.

The vitamin B-12 found in lean beef also aids in red blood cell production, playing an important role in hemoglobin synthesis. It also affects other tissues, facilitating neurological function and aiding in fat and protein metabolism

20. Oily Fish (Salmon,tuna, trout, etc.) 200g

Oily fish has been linked to many health benefits, including a lower risk of heart disease, improved mental ability, and protection from cancer, alcohol-related dementia, and rheumatoid arthritis.

21. White Fish (Cod,bass, tilapia, halibut.) 220g

White fish is great because it's so versatile, it also has many benefits from a healthy view and is an essential part of healthy and balanced diet.

Is a great source of Vitamin B6 which helps with inflammation in the body. Vitamin B6 can help reduce the pain caused by inflammation related illness such as arthritis and asthma.

Support the immune system, white fish is rich source of vitamin B3 which known to boost the immune system and can help recover from infections more quickly. Low in LDL (bad cholesterol) which can help keep your cholesterol levels on point!

Vegetables Grams:

22. Green Vegetables (Broccoli, Green Beans, Asparagus, Leeks, Kale.) 150g

Leafy green vegetables provide a range of health benefits as part of a balanced diet. Green vegetable is high in antioxidants, minerals, fibre and much more! They keep you hydrated and can even make you feel better.

The first bit of good news is, they’re packed full of antioxidants!

Green leafy vegetables, particularly spinach, are known for being high in magnesium.

Greens are a brilliant source of natural fibre,

also contain a lot of water, which means adding them to your plate helps to keep you hydrated, maintaining healthy skin and hair.

Green leafy vegetables are a great source of folate, and as this contributes to serotonin production, you may see your mood change to a better and more productive point.

23. Carrots 100g per day

Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants.

Carrots contain vitamin A, and a vitamin A deficiency may result in xerophthalmia, a progressive eye disease. Xerophthalmia can cause night blindness or difficulty seeing when levels of light are low.

Carrots contain vitamin K and small amounts of calcium and phosphorus. All of these contribute to bone health and may help prevent osteoporosis.

24. Tomatoes 120g per day

Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. These carotenoids may have individual benefits, but also have synergy as a group (that is, they interact to provide health benefits).

In particular, tomatoes contain awesome amounts of lycopene,thought to have the highest antioxidant activity of all the carotenoids.

Also tomatoes compine with broccoli can help reduce the risk of prostate cancer.

25. Red/Green Peppers 100gr

They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.

Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.

Dairy:

26. Cottage Cheese

Cottage cheese is an excellent source of calcium, B complex vitamins, and vitamin A

all of these contribute to its goodness.

The calcium in the cheese can build bone strength and prevent osteoporosis. The B vitamins give energy, and vitamin A does good to your eyes.

Cottage cheese is a steady source of muscle-building protein (one cup contains 27 grams of the nutrient). More importantly, the cheese contains casein protein – which gets digested slowly and offers your body a steady supply of important amino acids.

27. 0% Fat Greek Yogurt 150g

A bowl of Greek yogurt can keep you fortified with essential nutrients and even help you lose weight.

Greek yogurt is packed with probiotics. These are microorganisms such as bacteria and yeast. These normally live in your intestines, and having good microorganisms in your intestines helps keep you healthy, great source B12,potassium and calcium.

''During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase. When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.''

What you should avoid?

While you should include a variety of foods in your diet, there are some things you should limit.

Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess.
Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as soda and sports drinks
Deep-fried foods: These may promote inflammation and when consumed in excess disease. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds.

The Bottom Line:

Achieving the desired bodybuilder/fitness look requires regular exercise and special attention to your diet. Bodybuilding dieting is typically divided into bulking and cutting phases, during which your calorie intake will change while your macronutrient ratio remains the same.

Every meal you'll put in should include nutrient-dense foods, 20–30 grams of protein with each meal. With that way you'll get all mportant nutrients your body needs for building muscle and overall health.

Thank you for reading my article. Hope you enjoy it!

If you like this article from Hard Aesthetics, why not share it?

Also, if you want to support my work and you wanna help me keep going , you can donate.

Online Store : bit.ly/hard-aesthetics-clothing

Facebook : https://www.facebook.com/HardAesthetics/

Twitter : https://twitter.com/HardAesthetics