Like weight loss, packing on healthy weight takes effort and planning. Anyone can visit McDonald’s three times a day and become a fatty, but packing on lean muscle takes dedication in the gym and feeding your body the right types of food. Here’s a list of the best foods that will help you pack on lean mass without getting fat.
By chicken I mean lean chicken breasts or tenderloins -not a bucket of KFC. Chicken breasts and tenderloins are low in fat and super high in protein. Ask most pro bodybuilders and they won’t hesitate to tell you, when it comes to meat, chicken is where it’s at. Not only that, but chicken is versatile and can be spiced up several different ways.
Lean ground turkey
Use this in place of fatty red meat without having to sacrifice the protein you need to get big.
Lean ground turkey tastes great, is low in saturated fat, and packed with protein. It’s also great for cooking: you can use it to make your old favorites such burgers and tacos.
There’s a reason that old school bodybuilders and weight lifters have been eating eggs for years. Eggs have a biological value score of 100 –meaning the protein in eggs are highly utilized by the body. Just one egg has approximately seven grams of protein and is packed with vitamins and amino acids conducive to muscle growth. If you’re going to eat eggs it’s best to just eat the egg whites and pass on the yolk to avoid the fat and the cholesterol.
Although protein powder is not whole food, it can be difficult to gain muscle without it. To gain healthy weight you have to have at least 1 gram of protein per pound of body weight. That can be a tall task if you’re eating only “normal” food. Also, protein powders make it easy to gauge protein consumption and they typically are low in fat and carbs.
Grilled fish such as salmon and halibut are rich in omega-3 fatty acids and have a ton of protein. It also provides something different than just eating chicken and turkey all of the time.
Combine these foods with fruits, vegetables, weight training, and at least a half gallon of water per day and you’ll be able to pack on muscle whole keeping fat at bay. Also, be sure to keep the protein consumption around 1 gram per pound of body weight and eat a meal rich in protein and quality carbs within 30 minutes of working out.