Gym: What to eat to gain muscle mass effectively

Building muscle takes hard work not just in the gym but in the kitchen as well. To get that six-pack and sexy biceps, it requires a combination of strength training, cardio exercises, and a specific diet that facilitates muscle growth.

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That diet must be largely protein-based as opposed to carbohydrates-based. Less posho, more fish. Fish may not be as 'heavy' as posho in terms of how you feel after the meal, but the former is the magic bullet while the latter could be the bullet that ruins you.

Disclaimer: there is no type of food that can grow your muscle without working out. But working out alone without eating the right food regularly won't do the trick either.

Here are the foods to eat if your reason for going to the gym is to increase muscle mass and look toned and sexy. Note: To help get the best results, combine the following foods with fruit and vegetables.

Eggs

Eggs are an excellent source of protein, with a single egg containing around 6g of protein. Packed with the 9 essential amino acids, they also contain vitamins D and B2.

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Lean meat

Animal products are usually a great source of protein but lean meats like chicken and turkey are the best. Lean meat is any, meat that naturally has less fat, less concentrated fat, and less cholesterol. Lean meat is usually packed with amino acids that highly support muscle growth and recovery.

So, less goat and more chicken. Local chicken.

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Dairy products

Yoghurt, cheese and milk are also high in protein, require minimal preparation, and offer calcium. Containing up to 20g of protein, they can be a convenient fuel on the go for athletes.,

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Fish

Oily fish such as tuna and salmon are high in protein. They also contain omega-3 fatty acids which are an essential part of a healthy and balanced diet.

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Beans

Did you know that some plants can also provide protein? Beans are both high in protein and work well as meat substitutes in many dishes when combined with cereals such as rice.

As it turns out, anything that is rich in protein is your friend if you want to be toned. Less chapatti, more eggs. Less chips, more chicken.