Whether you’re new to body building and want to bulk up or you’re working towards the next competition, we have something to offer you.
Building muscle takes time, hours in the gym and a lot of hard work and training! But it also requires the right nutrition to help allow for recovery and aid muscle repair. Your diet is one of the most important factors if you want to build muscle. Not getting enough protein whilst training could risk losing muscle mass and undo all the hard work in the gym.
Protein is essential to support muscle growth and meat provides an excellent source. Protein is the supplement needed to deliver the amino acid building blocks for muscle protein synthesis (MPS). Unlike plant-based protein sources, animal meat is typically more than 80% protein on a dry weight basis and a major source of micronutrients including vitamin B12 and the minerals phosphorous, iron and zinc. These are crucial to muscle building and athletic performance.
SO WHAT SHOULD YOU EAT TO SUPPORT YOUR FITNESS GOALS?
One of the most widely eaten meats in the body building world, chicken is one of the best categories to choose. It’s also very lean and easy to prepare and cook. Chicken breasts are considered a staple for gaining muscle as they are packed with protein with each 85g serving containing about 26g of high-quality protein.
Beef is a great source of protein and, when provided in different cuts and formats, provides plenty of choice. Beef is packed with high-quality protein, B vitamins, minerals and creatine. It also offers a source of iron which is missing in turkey and chicken. Some research has shown that consuming lean red meat can increase the amount of lean mass gained with weight training. It’s best to choose beef that supports muscle gain without providing too many extra calories.
An 85g serving of turkey breast contains around 25g of protein and almost no fat or carbs. Turkey is also a good source of the B vitamin niacin which helps process fats and carbohydrates in the body.
Pork tender loin is a lean cut of meat that provides 18g of protein and only 2g of fat per 85g. Some body builders believe that pork has similar effects to other muscle building foods such as beef and chicken.
Protein Powders, Shakes, Energy Bars & Snacks
Whilst any good diet should focus on whole foods, there are times when dietary supplements can be beneficial to reach your goal. If you struggle to eat enough protein from foods alone you can use protein shakes, bars or snacks to increase your daily intake. Dairy protein powders such as whey and casein are the most popular.