The most important foods to Gain Muscles.

I'd would like to mention the most important Foods to Gain muscles it doesn't matter how hard you can train if you don't eat properly it will a challenge build muscles here I will describe many of them it's important to know that it's not only protein that we need to eat carbohydrates as well and fats a balance nutrition meal it's what any athlete needs.

1-Eggs.

Nutritional Information per 53 g serving:

Calories	70 Cal / 292.88.kJ
Fat	5 g
Cholesterol	195 mg
Sodium	65 mg
Carbohydrate	1 g
Protein	6 g

The vitamins and minerals of an egg and how they benefit you:

NUTRIENT	BENEFIT
Iron	Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body
Vitamin A	Helps maintain healthy skin and eye tissue; assists in night vision
Vitamin D	Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases
Vitamin E	An antioxidant that plays a role in maintaining good health and preventing disease
Vitamin B12	Helps protect against heart disease
Folate	Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
Protein	Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
Selenium	Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein and zeaxanthin	Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline	Plays a strong role in brain development and function

Protein

With 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle.

Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered the "building blocks for the body" because they help form protein.

In addition to giving you energy, your body uses the protein found in eggs to:

• build and repair body tissue and cells
• grow strong hair and nails
• build and maintain healthy muscles
• help fight infections
• help keep your body fluids in balance

To maintain a healthy, balanced diet, Canada's Food Guide recommends eating 1 to 3 servings of meat and meat alternatives every day, depending on age and gender. This includes a variety of protein sources, such as meat, poultry, fish, beans and eggs.

Omega-3

First let’s start by explaining what omega-3 fats are and why they’re good for you. Omega-3s are a type of polyunsaturated fat, or healthy fat, known to help protect your heart. They are essential for good health, but our bodies don’t naturally produce them, which is why we have to get them from foods such as salmon, certain types of oils and nuts, and omega-3 eggs.

Omega-3 Eggs

We’ve all seen eggs labeled with omega-3 at grocery store and wondered how these differ from regular eggs. Omega-3 eggs are produced by feeding hens a diet containing flaxseed, a known source of omega-3. Flaxseed naturally contains alpha-linolenic acid (ALA), a plant-based type of omega-3 fatty acid.

Cholesterol

You Can Probably Eat More Eggs Than You Think!

If you've been avoiding eggs because of concerns linking them to dietary cholesterol and coronary heart disease, it's time to reconsider. The latest research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease.

According to the American Heart Association, lutein found in egg yolks also protects against the progress of early heart disease.

2-Nuts.

Nuts are companionable!

• You can carry them along with you wherever you go!
• There is no need of special containers or carry boxes.
• They have long a shelf life. Unlike fruits and vegetables, nuts are not easily perishable!
• You can enjoy them whenever you like! wherever you want! Nothing to worry about preparation, in fact, nuts hardly need a kitchen!

Nature's friendly! Almost all the varieties of nuts and seeds we eat come in safe envelopes (shells). There is nothing to worry too much about contamination or handling issues. Just grab healthy-looking nuts of your choice and enjoy!

Nuts are must!

Here is why and how?

• Nuts and seeds are rich in energy and nutrients. Nuts nutrition loaded with excellent source of monounsaturated-fatty acids (MUF) such as oleic and palmitooleic acids. which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet that is rich in MUF to prevent coronary artery disease, strokes by favoring healthy blood lipid profile.
• They are rich source of all important omega-3 essential fatty acids like Linoleic acid, a-Linolenic acid (ALA),Eicosapentaenoic acid, Docosahexonic acid etc. Research studies have suggested that n-3 or ?-3 fats by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in conditions such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.
• Nuts and seeds are the storehouse of health benefiting poly-phenolic flavonoid antioxidants such as carotenes,resveratrol, lutein, cryptoxanthin, etc. These compounds have been found to offer protection against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections. Studies suggests that resveratrol in peanuts reduces stroke risk by alterating molecular mechanisms in the blood vessels, reducing their susceptibility to vascular damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.
• Nuts nutrition is complete in the sense that in addition to calories, and vitamins, they are rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required for the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and plays important role in prevention of dental caries.
• They contain very good levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin E is required for maintaining the integrity of cell membrane of mucus membranes and skin; thus, protecting it from harmful oxygen-free radicals.
• Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins are essential for optimum health and well-being.

Culinary uses of nuts

• Edible nuts and seeds can be eaten as they are or either salted, or sweetened.

• Sprinkle over desserts, particularly sundaes, ice cream and enjoy!

• They can be employed in confectionery, as an addition to breads, biscuits, sweets, muffins,and cakes.

• Many kinds nuts are also used to make nutritious butter.

3-Protein Shakes.

 

Protein Powder, Weight Gain Powders, and Protein Shakes

Protein powder is the one type of supplement that I feel is useful but there is a lot of hype and misinformation on the subject.  I actually consider protein powders to be a “food” rather than a “supplement”. If you don’t remember anything else at all, please remember this Despite what the advertisements promise, protein supplements do not have any magical muscle-building properties!  All these powders do is provide your muscles with protein to rebuild and they are in no way superior to a well balanced meal!  I personally have never seen any research which has shown that any of these powders rebuild muscles any better than natural sources like chicken, fish, or beans/rice.  These products do serve a convenient meal replacement when you don’t have time to eat a full meal.

A lot of people get all confused when it comes to protein powder, weight gain powder and protein shakes. If you don’t understand the difference you buy the wrong product so let me break it down for you:

• protein powder – ingredients: 100% protein (whey, egg, soy, rice, hemp, etc)
• weight gain powder – ingredients: protein powder, sugar, and lots of useless garbage
• protein shakes – ingredients: protein powder, a liquid (milk, juice, or water), flavors ( fruit, chocolate or peanut butter), sweetener (honey, sugar, or artificial sweetener) and typically lots of supplements.

Protein Powders

You have many choices when it comes to protein powder, animal source or plant source.  For you vegans out there, you can use soy powders.  There is a continual debate about whether plant sources like soy can provide the essential amino acids, you will need to do your own research and decide.  For animal sources, you can get egg or dairy based powders.  I have never seen any research showing that egg or dairy is superior so the choice is yours to make based on taste and cost.  If you choose dairy based powders, I would recommend that you get dairy whey.  Read the labels carefully, personally I like avoiding any products with artificial sweeteners or flavorings.

4.Cottage cheese.

It's a staple in many weight-loss and bodybuilding diets, but cottage cheese should be welcome in almost any meal plan. Each 1-cup serving of cottage cheese provides one-third of your daily dairy food requirement, reports the U.S. Department of Agriculture's ChooseMyPlate website. Each serving of cottage cheese also comes packed with nutrition, and eating it boosts your intake of macronutrients, vitamins and minerals.

Energy and Macronutrients

A cup of full-fat, small-curd cottage cheese contains 220 calories -- 11 percent of the daily intake in a standard 2,000-calorie diet -- and low-fat cottage cheese, made with 2 percent milk, contains 194 calories per cup. The major difference in calories comes from variation in the fat content -- full-fat cottage cheese contains 9.7 grams of fat per cup, compared to 5.5 grams in low-fat. Both types of cheese also contain protein, a nutrient your body can use to maintain healthy tissue. Full-fat cottage cheese provides 25 grams of protein per serving, while low-fat cottage cheese contains 27 grams.

Health-Boosting Minerals

Eat cottage cheese, and you'll boost your intake of calcium and selenium. A single serving of either full-fat or low-fat cottage cheese provides all the selenium you need in a day. This selenium fights the aging process due to its antioxidant function, and it also supports immune system function. In addition, cottage cheese contains calcium, an important component of healthy bone tissue. Getting enough calcium in your diet helps your heart, muscle and nerve function, too. Full-fat cottage cheese provides 187 milligrams of calcium per serving, while low-fat cottage cheese contains 206 milligrams -- 19 percent and 21 percent of the recommended daily intake, respectively.

Essential Vitamins

Snacking on cottage cheese provides beneficial vitamins. Cottage cheese provides essential vitamin A, a nutrient your body needs to support cell growth and maintain the health of your eyes. Full-fat cottage cheese provides more vitamin A per serving, at 315 international units -- 11 percent of the recommended daily intake for men and 14 percent for women. Low-fat cottage cheese contains 167 international units per cup. Both types of cottage cheese contain vitamin B-5, or pantothenic acid, a vitamin that helps your body respond to stress and also supports brain function. Full-fat cottage cheese has 1.3 milligrams of vitamin B-5 -- 26 percent of the recommended daily intake -- while low-fat cottage cheese contains 0.6 milligrams, or 12 percent of the recommended daily intake.

Nutritional Drawbacks

Despite its many benefits, cottage cheese also comes loaded with sodium, which can make it harmful in large amounts. Full-fat cottage cheese contains 819 milligrams of sodium per cup, while its low-fat counterpart contains 746 milligrams. Both foods contribute a significant amount toward your daily sodium limit, which is 1,500 milligrams. A sodium-rich diet contributes to chronic health conditions, including kidney damage and cardiovascular disease. Limit sodium by opting for varieties of cottage cheese without salt added, and increase the cheese's flavor by pairing it with fresh fruit.

5.Salmon.

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats—more than the average U.S. adult gets from all food over the course of several days. (If we consider 4 grams of omega-3 fatty acids to be a daily goal for a person consuming a 2,000 calorie diet—based upon recommendations from the 1999 Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids sponsored by the National Institutes of Health (NIH)—then this would equal about 50% of this goal. For more on this, see our write-up on omega3s.)

About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid). The amounts of EPA and DHA contained in salmon are unusual among commonly-eaten foods. In addition to this high concentration of omega-3 fats is the relatively small amount of omega-6 fats in salmon and its outstanding ratio of omega-3 to omega-6. Four ounces of salmon will typically contain less than 1/2 gram of omega-6 fat, for an omega-3 to omega-6 ratio of approximately 5.5 to 1. In the average U.S. diet, this ratio has repeatedly been shown to be lop-sided in the opposite direction, with at least 4-5 times as much omega-6 fat as omega-3 fat, and in some studies, up to 12-20 times more. In our World's Healthiest Foods rating system for food, only two foods provide more omega-3s per standard serving than salmon. Those two foods are walnuts and flaxseeds. Both of these plant foods are outstanding sources of omega-3s! However, they cannot be compared on an equal basis to salmon because their omega-3 fats come in the form of alpha-linolenic acid (ALA) rather than EPA or DHA.

The widely-studied benefits of omega-3 fatty acids are documented in our Omega-3 Fatty Acids profile in the Essential Nutrients section of our website. In general, these benefits involve improved control of the body's inflammatory processes, better overall cell function, improved transfer of information between the body's cells, and better brain function. When researchers look specifically at intake of omega-3-containing fish like salmon, they find health support in all of the above areas. However, some areas of omega-3 support are what we would call "standout" areas. These areas include:

Cardiovascular Benefits

Improved Mood and Cognition

Joint Protection

Eye Benefits

Decreased Cancer Risk

Benefits Related to Protein and Amino Acid Content

Benefits Related to Selenium

Description

Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega-3-containing fish is also associated with improved metabolic markers for cardiovascular disease. Some cardiovascular benefits from omega-3 fat in fish like salmon start with only one omega-3 fish meal per week. Most of the benefits, however, start to show up in research studies with somewhat higher fish intake, along the lines of 2-3 times per week. In most studies, one serving of fish is approximately 6 ounces. Studies of fish intake and cardiovascular risk sometimes measure benefits against total grams of omega-3 fats obtained in the daily diet. In many of these studies, a daily minimum of 2 grams of omega-3s is required for measurable cardiovascular protection. (Remember that this 2-gram amount is the amount contained in approximately 4 ounces of cooked salmon.)

Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega-3 fatty acid in salmon helps explain the research-documented benefits of salmon and omega-3 fish intake for thinking and the decreased risk of certain brain-related problems that accompanies omega-3 fish consumption. Intake of omega-3s and omega-3 containing fish is associated with decreased risk of depression, decreased risk of hostility in some studies of teenagers, and decreased risk of cognitive decline in older persons. Some studies have shown an association between IQ and omega-3 intake, and also between IQ and intake of omega-3 fish.

Especially interesting in this area of fish intake, DHA, and brain function is the relatively recent discovery of protectins. Protectins are special compounds made from DHA and preliminary research studies have shown them to have a potentially important role as anti-inflammatory regulatory molecules, especially when produced by nerve tissue. (When protectins are produced by nerve tissue, they are typically called "neuroprotectins.") Researchers have speculated that at least some of the brain-related benefits from omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can help prevent excessive inflammation.

One fascinating area of omega-3 and omega-3 fish research has involved the joints. Research on fish intake and joint protection has shown that EPA from fish like salmon can be converted by the body into three types of closely-related compounds that work to prevent unwanted inflammation. One group of compounds are the series 3 prostaglandins. A second type are the series 3 thromboxanes. A third and more recently discovered type are the resolvins. All of these omega-3 fat derivatives are able to help prevent excessive and unwanted inflammation. What's especially interesting about salmon, however, is that it combines these anti-inflammatory benefits that are related to omega-3 content with anti-inflammatory benefits that are related not to fat but to protein. Recent studies demonstrate the presence of small bioactive protein molecules (called bioactive peptides) in salmon that may provide special support for joint cartilage (as well as other types of tissue). One particular bioactive peptide called calcitonin has been of special interest in these studies, because a human form of calcitonin is made in the human body by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. Salmon peptides—including calcitonin (sCT)—may join forces with salmon's omega-3 molecules to provide unique anti-inflammatory benefits for the joints

Omega-3 intake and consumption of omega-3 fish has been associated with decreased risk of two eye-related problems: macular degeneration and chronic dry eye. In the case of macular degeneration (a chronic eye problem in which material in the center of the retina on the back of the eyeball begins to deteriorate and cause loss of vision), two fish servings per week is the amount that has been shown to significantly decrease risk. For decreased risk of chronic dry eye, a somewhat higher amount of omega-3 fish intake (2-4 servings per week) was the minimum amount needed, with 5-6 weekly servings showing even greater reduction of risk.

Like brain studies on omega-3 fish intake, dry eye studies have started to look specifically at neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules may help prevent chronic dry eye by lowering background levels of inflammation in the eye.

Intake of fish rich in omega-3 fat is also associated with decreased risk for several types of cancer. These cancer types include colorectal cancer, prostate cancer, and breast cancer. Some of the strongest findings for decreased cancer risk following regular intake of omega-3 fish involve the blood cell or lymph cell-related cancers including leukemia, multiple myeloma, and non-Hodgkins lymphoma. Similar to cardiovascular studies, cancer risk studies typically begin to show measurable benefits when omega-3 fish are consumed at least once per week.

The outstanding omega-3 benefits of salmon are not this food's only claim to unique health support. One intriguing new area of health benefits for salmon involves the protein and amino acid content of this fish. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. We've seen recent studies, for example, on salmon peptides and treatment of ulcerative colitis. We also have to wonder whether intake of salmon peptides may be related to the reduced risk of colorectal cancer that is associated with consumption of this food. One particular bioactive peptide called calcitonin has been of special interest in these salmon and amino acid studies. The human body makes its own human form of calcitonin (through a process which takes place in the thyroid gland), and we know that calcitonin is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides—including calcitonin (sCT), and its relationship to human calcitonin—we expect to see more and more of salmon's potential.

Another nutrient concentrated in salmon worthy of special mention is selenium. In terms of absolute selenium amount, salmon ranks in our WHFoods top 10, and four ounces provide about 62% of the Daily Value (DV) for this mineral. Strong selenium intake is associated with decreased risk of joint inflammation, and also with prevention of certain types of cancer, including colorectal cancer. As an antioxidant nutrient, selenium has also been shown to be especially important in cardiovascular protection through maintenance of the molecule glutathione. Each of these selenium-related benefits overlaps with other spotlight areas for salmon as a health-supportive food.

With exceptional nutritional value due to their rich concentration of omega-3 fatty acids, salmon is a favorite among fish lovers and enjoyed even by those who are not always fond of fish. Salmon are incredible fish sometimes traveling thousands of miles throughout their life cycle and within two to five years returning to the very location where they were born to spawn and die. The specific characteristics and life cycles of salmon vary with each species. (For example, king salmon has a life cycle of approximately 4-6 years, sockeye, 4-6 years, and silver 3-4 years.)

A good portion of salmon can be classified either as Pacific (Oncorhynchus genus) or Atlantic (Salmo genus) salmon, according to the ocean in which they are found. There is just one native species of Atlantic salmon (Salmo salar), while there are many species of Pacific salmon including chinook (or king), sockeye (or red), coho (or silver), pink, and chum. Norwegian salmon, a popular type of salmon often offered on restaurant menus, is actually Atlantic salmon that is farm-raised in Norway. The flesh of salmon ranges in color from pink to red to orange with some varieties richer in important omega-3 fatty acids than others. For example, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega-3 fatty acids.

The native habitats of Atlantic and Pacific salmon as described above no longer characterize most of salmon consumed in the United States or in many other countries. Because farmed salmon now accounts for about 80% of all salmon consumed worldwide, it is becoming harder and harder to find wild-caught salmon that live in their native habitat.

6.Chicken breast.

By design, working to make your muscles bigger and stronger is hard work. To successfully navigate the cycle of stress/recovery/growth, your muscles need all the help they can get. One way to accelerate that cycle is to eat the right amount of the right food at the right time. Enter the chicken breast. Loaded with protein and other less-celebrated nutritional gems, this white-meat wonder is convenient, versatile and low in fat -— no surprise, then, that it'’s the most common muscle building food found on dinner plates of gym rats everywhere. Yet day after day of the same old grilled chicken breast can make even the most die-hard bird-lover want to fly the coop.

To honor this classic bodybuilding food, we give you the skinny on why chicken breast deserves to be front-and-center in a healthful diet and offer tasty secrets to bust you out of a chicken rut.

7. Plain non-Fat Greek Yogurt. 

Serving Size 5.3oz (150g)

Servings per Container 1

Amount per Serving

%DV*

Calories 90

Calories from Fat  0

• Total Fat 0g
  0%
• Saturated Fat 0g
  0%
• Trans Fat 0g
  -
• Cholesterol 10mg
  3%
• Sodium 70mg
  3%
• Total Carbs 7g
  2%
• Dietary Fiber 0g
  0%
• Sugars 4g
  -
• Protein 15g
  30%
• Vitamin A 0% · Vitamin C 0%
• Calcium 15% · Iron 0%

8. Tuna.

Tuna is ultra-rich in protein, and very lean, especially when compared to terrestrial animal protein. If you’re buying tuna steaks, though, aim for sustainably fished tuna, since they are a heavily fished species. On a budget? A single 5-oz can of chunk white tuna (actually albacore, a tuna relative) contains 30 grams of protein.

Bodybuilders and people trying to add muscle mass sometimes include canned tuna as a staple of their diets. This inexpensive protein source is a convenient way to increase the protein in meals and snacks, but it isn't a muscle-building miracle food and shouldn't be your only protein source. Just adding tuna to your diet won't increase muscle mass; you'll need to do strength building exercises as well.

Type of Tuna

Chunk light tuna canned in water is your best bet if you want to increase protein while minimizing fat and calories. Each 3-ounce serving has 16.5 grams of protein, 0.8 grams of fat and 73 calories. Choose light tuna canned in oil and you'll get 24.8 grams of protein per serving, but the calories increase to 168 and the fat increases to 7 grams. White tuna canned in water has 20.1 grams of protein, 2.5 grams of fat and 109 calories per 3-ounce serving.

Strength Training Protein Needs

The Academy of Nutrition and Dietetics recommends getting 1.4 to 1.8 grams of protein for each kilogram, or 2.2 pounds, of body weight per day when you're trying to build muscle. This means a 150-pound person would want to eat between 95 and 122 grams of protein per day. A 3-ounce serving of chunk light tuna canned in water provides between 14 and 17 percent of the daily protein needs of a 150-pound person trying to build muscle.

9.Turkey.

The other other white meat. White meat from a turkey is among the leanest animal meat around, and is pretty easy to use in place of chicken in most recipes. Try to get cuts of whole turkey if you can—and if you do turn to deli meat, make sure it’s low-sodium, extra-lean, and free of nasty preservatives. Ground turkey (get the 99% lean variety) is also a great replacement for fattier beef in dishes like meatballs, burgers, or chili.

10. Kidney Beans.

Although intense workouts are required for bodybuilding success, your nutritional intake is also of primary importance. To improve your body composition, you need to choose nutrient-rich foods that can fuel your training sessions and help you recover from them. Kidney beans can be a good choice for bodybuilding due to the combination of protein and carbohydrates.

Calories

Kidney beans are calorie-dense, which makes them beneficial for bodybuilding. Each 1/2 cup serving of kidney beans provides 110 calories, which is more than other vegetables, such as broccoli, which provides only 16 calories per 1/2 cup serving. To gain weight, you need to consume a calorie surplus.

Carbohydrates

Kidney beans are rich in carbohydrates, as each 1/2 cup serving contains 16 g of carbohydrates. Carbohydrates provide your body with energy, so kidney beans can provide fuel for your training sessions. Research from the December 2010 edition of "International Journal of Sport Nutrition and Exercise Metabolism" suggests that carbohydrates are vital for post-workout muscle recovery.