High Calorie Food That Build Muscle
Top 10 high-Calorie Foods That Build Muscle
Majority of the people across the world are trying to lose weight in different ways. Most diet literature majorly focuses on the reduction of waist for a more aesthetic look, although many individuals are trying to do the opposite. There are numerous underweight people who are struggling to gain muscles although they are eating unnecessary foods and in wrong amounts and thereby failing to gain pounds. Others are making a mistake of taking high calorie, low nutrient junk food resulting to an unfit body that is full of fats. The ultimate objective is not to gain weight but rather gain muscle while taking minimum amounts of fat. Below are top 10 high-calorie foods that build muscle:
1. Whole milk and chocolate milk
The bodybuilding power of milk was discovered many years ago. It is estimated that one liter of milk contains 600 calories, 50 grams of carbohydrates, 30 grams of protein, and 30 grams of fat. The dextrose in carbohydrates enables the body to start moving more proteins into the body muscles, and the protein is used in muscle building. The saturated fats make the body to produce more testosterone resulting in muscle gain.
Chocolate milk has been shown to be a good food for building muscles. It has got a perfect ratio of protein to carbohydrates which stimulate muscle growth and recovery.
Eggs have also been used for a long time by bodybuilders. It is estimated that a single egg contains 70 calories, 5 grams of fat, 6 grams of protein and a minimum amount of carbohydrates. The protein in eggs is used to build body muscles while the fat makes the body to produce more testosterone just like milk. Some eggs also contain a high amount of Omega-3 which is used by the body to increase cell repair and also makes joints supple. They also have nine essential amino acids that help the body processing proteins. Recent studies have shown that eggs increase the amount of healthy cholesterol and reduce the unhealthy cholesterol amount in the body.
All nuts including almonds, peanuts, walnuts, macadamia nuts and cashew nuts are calorie dense. For example, a handful of say almonds that has approximately 22 to 23 almonds contains close to 175 calories, 15 grams of fat and 6 grams of protein. As in other foods, the fat increases testosterone production whereas the protein builds muscles. Apart from these, they also have high amounts of fiber that enables the digestive system to work correctly. The magnesium and vitamin e in nuts help to check and maintain the level of cholesterol in the body.
4. Peanut butter
It is a calorie dense food that contains many healthy nutrients. It is made by grinding up peanuts and combining it with either peanut or vegetable oil alongside a sugar and salt mixture. It’s available in 2 forms – smooth or crunchy. It is estimated that one tablespoon of peanut butter contains 94 calories, 3 grabs of carbs, 4 grams of protein and 8 grams of fat. The fats have a high amount of omega 3 fatty acids which is vital in muscle building. Peanut butter can be easily incorporated in other meals such as pancakes, oatmeal, waffles and yoghurt.
5. Starchy unrefined grains
Wholemeal bread, wholemeal pasta, wholemeal bagels, oats and brown rice are all calorie dense unrefined grains that have high amount of carbohydrates and low amounts of fat and protein. These unrefined grains majorly differ from the refined grains such as white pasta, white rice and white bread as their nutrients still remain. The nutrients help the body to use more protein in producing muscles and also improve metabolism making the body to burn more fat.
Most of the fruits are surprisingly high in calories. All fruits are full of calories, vitamins and minerals although the different types have different amounts. For example a medium sized apple contains approximately 80 calories while a handful of strawberries have about 55 calories. Others like avocado are incredibly calorie dense. One avocado contains approximately 350 calories. By simply taking these fruits, you will have muscle gain to levels where you need them.
Beans are a calorie dense food with a high amount of nutrients. Some of the bean species include the black beans, soybeans and kidney beans. It is estimated that a cup of beans contains 225 calories, 40 grams of carbohydrates, 15 grams of protein and trace amounts of fat. They also have high amounts of calcium, B vitamins, and iron among others. All these vitamins and minerals are vital in muscle building and thus maintain a healthy body and mind.
8. Starchy Vegetables including sweet potatoes
They are carbohydrate sources that are rich in fiber, vitamins and minerals. They have high levels of calories than the fibrous carbohydrate sources such as green beans, broccoli and asparagus. They contain huge amounts of carbohydrates and few amounts of protein and fat. They also have a large amount of antioxidants which work with the body to ensure that the skin, hair and bones are strong and healthy. Regular intake will make you attain the muscle size that you need and gain weight healthily.
9. Ground beef
Taking unprocessed meat is much healthier when compared to the processed one since the processed one loses nearly all its minerals, vitamins, and nutrients in the preparation process for mass consumption. Eating lean beef that isn’t fat free will provide your body with fat which can easily be converted into muscles. It will also give your body extra calories and hormones that are good in muscle building.
10. Healthy oils
Some healthy oils such as olive oil, canola oil, flax seed oil and almond oil contain high amounts of calories as well as other nutrients. A tablespoon of canola oil contains 119 calories, 14 grams of fat and few amounts of carbohydrates and protein. The other oils also contain similar amounts of calories and nutrients. They also contain huge levels of unsaturated fats which bring about muscle gain while reducing the cholesterol levels. Their use is very easy since you just need to add them to a diet while cooking.
In conclusion, these 10 high-calorie foods can help build muscles in a healthy way. However, it is very important to monitor the amount of food that you take and also include exercise in your program to achieve the desired results.