7 Day Meal Plan for Muscle Gain : Muscle Food for Better Gains
Confused about muscle food? Discover the best nutrition tips to fuel your fitness journey, boost muscle growth, and achieve better gains.
“Muscle food” has been a buzzword for people to gain as much strength as desired, depending on their food habits instead of the other aspects. Arguments have taken place both the sides support and disagreement.
Every food we consume has the chance of building our strength, immunity, and antibodies most often, but not always. Muscle food can be explained as the meals we take as part of building muscle. That might be supplementary or complementary to the other parameters of building muscle.
Table of Contents
Body/muscle/strength building parameters
Along with maintaining balanced diet and regular exercises, there are some other measurable factors that can lead you to gaining proper muscle balance and strength.
- Caloric Intake
- Hydration
- Carbohydrate and protein intake
- Nutrition
- Workout Duration
- Childhood Physical Activity
- Hormonal influences
7 Day Meal Plan for Muscle Gain
As stated earlier, most foods are directly connected to building strength, and muscle. But as our choices vary, we most often don’t possess the same food habit for so long. Well, we don’t need to keep maintaining the same set menu. But, the fact is that you are expected to ensure the elementary qualities in your dishes.
To be honest, as your fitness caretaker, we are more likely to suggest you to go for balance, resistance, and strength building training than to choose muscle food. But there may be reasons you want to get clear concept about the foods that help building muscle. That is why we have chosen the very common foods to present before you which are found to be effective, harmless, and recommendable neutrally.
Eggs
Eggs provide high-quality protein, healthy fats, and more important nutrients like choline and B vitamins. And, egg contains large amounts of the amino acid leucine, an important muscle gaining ingredient. The protein an egg provides is of the highest quality. Eating whole egg is preferred for muscle building. You can eat up to 3 eggs at a time after every workout session.
Milk
Milk is a combination of protein, fats, and carbohydrates. Studies show that people, who are doing weight training, are very likely to increase muscle mass while drinking milk regularly. The fast- and slow-digesting proteins in milk are the proven components to help building muscle.
Chicken Breast
You may know that a 100 grams chicken breast contains 30 grams of high quality protein. And, we all know that protein works as the power house of our body, and a succeeding source of muscle building also. It also lets you get enough vitamin B and B6. Finally, you become stronger, and feel comfortable when you exercise for a longer period.
Peanuts
It’s so cool to know that a half cup of peanuts gives you 425 calories. Peanut is the mixture of fat, protein, and carbs. So, you can have some peanuts every day to avoid getting run out of enough calories. The more you work the more calories you lose. And, peanuts are easy and fast to eat, and start work rapidly, that’s a very big fact.
Fruits
You may be wondering to see that the wild tribes and people living in mountains who seem to be much stronger as always. They are found to eat different fruits as like salt in our daily meals.
Fruits are the compact source of multivitamins, and help other pieces of muscle food immensely. You can try banana, grapes, orange, pears, apple, and watermelon when you get scope to have a quick bite.
Starchy Vegetables
Starchy vegetables need 6 to 8 hours to get properly digested. That is the prime reason that you can consider to rely on them regarding the muscle enhancement. And, the food qualities are innumerable if you maintain the proper instructions. Potatoes, corn, green peas, green lima beans are some top starchy vegetables those got found pro-active in gaining muscle supporting the medium and high-intensity workouts.
Precautions: Which Food Is Good for Muscles
Protein powders are also sold as the muscle building food, and are found to be effective for short-term. But people who got the quicker privilege of these powders, eventually became victims of its massive side-effects. So, you need to consume natural foods which may never lead you to big losses in future.
Before you dive into some catchy headlines the suppliers manage to come up with, please do maintain the basic questionnaire to make sure the foods are harmless. So, the list should be the combination of the recommendations of your nutritionist, and better if you also consult your fitness trainer.
Which Ones to Avoid in Your Muscle Food Diet Chart
It’s harder to deduct favourite foods from the menu than to add newer ones. But you need to go for both ways. So, it’s equally important to cut off some items even if you are habituated.
- Foods made of chemicals mostly
- Extra sugared Items
- More than five teaspoon of oil in a day
- Chemicalized supplements for muscle growth
- Dishes that provide high caloric intake
- Any items with no food value
- Alcohol
Fat Loss vs. Muscle Gain
People having overweight consider themselves to be out of the scope of building muscle. They just want to burn calories and take actions that only make some caloric deficit. But when your caloric input is more than output, you may face various problems. It actually needs to be distributed properly. Avoiding fatty foods won’t be a good remedy. It may also make you lose energy. And your body needs enough protein as well.
That is how you need to be calculative while absorbing as well as burning fats. Thus you have a good choice to start fitness exercise, and preferably strength training. Additionally, exercises are a must for those who possess low weight. If you escape from exercising, your body will escape from muscle building!
Complementary Muscle Food Exercise for Coordination
Core exercise, resistance exercise, balancing exercises, and some others that get connected to muscles directly, will help your muscle gaining foods to circulate the energy. And if we confess the truth, exercises are not complementary to foods; rather foods are the complementary elements to support you while gaining muscles.
Muscle Building Exercises with Lightweight Equipment
Building muscle through exercise must need heavy equipment – is quite a rumour. Home gym equipment is mostly lightweight and work for building muscle at a pleasant level. And secondly, a muscle building training must need flexibility, stability, and resistance which never need heavy equipment. And you have surely feel dilemma as the 55% feel to drivingly uplift weighted fitness training equipment. That is how a complete set of lightweight equipment can blow your mind.
Pull-up
Pull-ups are the first choice people make for gaining muscle, as they enhance flexibility and generate sweat. If you follow proper guidance, you can achieve a proper body shape in a few days. There are multiple chin-up bar exercises that you can do with a lightweight door frame pull-up bar.
Push-ups
Push-ups are one of the most popular strength-building exercises, but people often avoid them because they’re hard to do without proper support. However, if you don’t do them correctly, they may not generate a good outcome. Paralleled push-ups will create a mess, so they need to be versatile.
Therefore, you need to choose a perfect fitness tool that supports you in measuring the length and angles, preferably if you have a push-up board. You can start doing this with the colour-coded commands of a push-up board. Make sure the board has a non-skid surface and handles.
Resistance Training
Resistance bands give you unparalleled motion in building muscle. You can find yourself taking up a massive range of weights without any big equipment, that’s the beauty. Premium resistance band sets will give you from 10 to 150 lbs weight to add on.
Frequently Asked Questions
How do I maintain exercise equipment?
- Follow manufacturer instructions for cleaning and maintenance.
- Regularly check for wear and tear.
- Lubricate moving parts as recommended.
- Keep equipment in a dry, well-ventilated area.
Is it better to buy new or used exercise equipment?
- Both options have pros and cons. New equipment often comes with warranties and the latest features, while used equipment can be more affordable. Ensure used equipment is in good condition and safe to use.
What are some budget-friendly exercise equipment options?
- Resistance bands, jump ropes, dumbbells, and stability balls are affordable options.
- Look for sales or consider buying used equipment from reputable sellers.
Is it safe to exercise during pregnancy or after childbirth?
- Yes, with your healthcare provider’s approval. Exercise can benefit both mother and baby’s health, but it’s important to choose safe activities and modify as needed.
How can I stay motivated to exercise?
Set specific goals, vary your routine to keep it interesting, find a workout buddy or join a fitness class, track your progress, reward yourself for milestones, and remind yourself of the benefits of exercise.
