Top 5 foods to gain muscle

What's going on athletes, this week I’ll talk about an overlooked aspect of building muscle; the diet. A lot of people think that if they stay in the gym 24/7 they'll build pounds of muscle; when in reality it's what you eat that is just if not more important than what you do. In this issue I’ll list 5 foods you should be eating to build the most muscle possible.

1. Eggs:

Eggs are the ultimate muscle food. According to Men's Health, eggs contain lots of high quality protein and the protein in eggs contains the highest biological value of any food. Eggs are also a great source of vitamins, including A, E, K and many B vitamins like B12, riboflavin and folic acid. In addition eggs contain all eight essential amino acids which help build minerals like calcium, zinc and iron. You better start adding eggs to your breakfast if you want good muscle growth. I myself will start adding some omelette to my foods to eat. 

2. Beef:

Beef is another great protein with a lot of benefits. It is a major source of iron and zinc, both important components for muscle growth. It is also the number one food source for creatine with 2 grams for every 16 ounces. Look for round or loin cuts for the best bang for your buck. I usually add meat in whatever sauce I plan on eating and use it as a topping for things like rice or other foods.

3. Salmon:

Salmon is full of high quality protein and omega 3 fatty acids. Men's Fitness  says: "These omega-3 fats are most well known for their ability to improve heart health but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids." When I eat salmon i'll usually buy it in a can to add to my crackers for a healthy snack or will use it as a side dish to my dinner. 

4. Nuts/Almonds:

Nuts are great for people trying to put on weight because of its high calorie density. Again, Men's Fitness says "One ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline." I usually like to keep nuts in a small cup or bag and munch on them while doing other work.  

5. Water:

One of the simplest yet most overlooked things to consume is water. Muscle is approximately 80% water, which means you must consume lots in order to perform at top shape. For example, Men's Health  says "a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells." This means that if you don't have enough water, it will slow down your ability to build muscle. Water helps in tons of other ways as well and you should definitely be sure to drink enough. I always try to drink water before and after my workouts or games. I noticed that when I drink enough water I don't get those annoying calf cramps that tend to happen to me. 

So, there's a few foods to add to your grocery list. Add these to your diet and you'll be feeling and looking better than ever!

Sources:
http://www.menshealth.com/nutrition/muscle-building-foods
http://breakingmuscle.com/ern-hrung/top-10-foods-to-gain-muscle-mass
http://www.mensfitness.com/nutrition/what-to-eat/top-10-muscle-building-foods
http://www.menshealth.com/mhlists/foods_that_build_muscle/Eggs_The_Perfect_Protein.php
http://www.mensfitness.com/nutrition/what-to-eat/top-10-muscle-building-foods?page=9