A diet that includes a greater amount of protein coupled with strength training helps your muscles synthesize more quickly and efficiently. Receiving up to 35 percent of your daily calories from protein is the upper limit recommended by the Institute of Medicine. Seek out proteins with a complete amino acid profile and be sure to spread consumption out over the course of the day. A study in the Journal of the American Dietetic Association found that consuming more than 30 g of protein in one sitting did not further promote lean muscle growth but only added extra calories, which could be stored as fat. Be sure to round out your diet with healthy carbohydrates like whole grains and vegetables, as well as monounsaturated fats like nuts and olive oil to provide ample nutrition and discourage fat accumulation while you build lean muscle.
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Whey protein powder is a natural food derived from milk. The National Dairy Council, after reviewing multiple studies, advocates consumption of whey protein around the time of your strength training workout as a way to enhance the development of lean muscle mass. Protein powder may be used in smoothies, baked goods or stirred into soups and oatmeal. “Nutrition Journal,” in a study from Ohio University lead researcher Eric Brown in 2004, found that both whey protein and soy protein nutrition bars similarly enhanced the lean muscle mass gains when combined with resistance training.
Eat eggs to promote lean muscle growth. An egg contains 6 g of protein, most of which is contained in the egg white. According to “Oxygen Magazine” writer Kathy Summers in “10 Foods to Speed Your Muscle Growth,” egg yolk contains choline which reduces body inflammation, helping you recover from intense strength training workouts. For best results, and to avoid overconsumption of saturated fat, combine whole eggs with egg whites for a morning omelet or a pre-workout snack. Two whole eggs and two egg whites provide 22 g of protein with 10 g of fat.
Quinoa, a whole grain that cooks up like rice, is rich in protein and fiber. Quinoa is also a good source, according to “Oxygen Magazine,” of calcium, iron and vitamin E. It is the only grain that is a complete protein, providing 8 g per serving. Use quinoa as a vegetarian source of protein to help build muscle, or combine it with a lean protein like white fish.
Although cuts of meat like ribeye, porterhouse, brisket and ribs are high in saturated fat and should be avoided, leaner cuts like the tenderloin or flank make good sources of protein that help build muscle. Researchers used 113 g of lean beef in a study from the “Journal of the American Dietetic Association” in September 2009, to demonstrate that the consumption of protein following a strength workout increases lean muscle growth by about 50 percent over placebo.