If you want to stay lean, you need to work out regularly and focus on exercises that will help you build muscle mass, such as weight lifting. You are also going to need to make a few changes to your diet since your body will not be able to create more muscle tissue unless your diet includes all the right nutrients.
Your body needs more nutrients than usual if you are more active and practice some workouts that are designed to develop your muscles. This doesn’t mean you should eat huge portions. You will get better results if you are more careful with the foods you eat and if you learn to control your portions in function of how active you have been prior to eating a meal.
Your diet needs to contain more proteins if you want to stay lean and gain muscle mass at the same time. This doesn’t mean you should eat more meat than before but that you should eat higher quality meat. Not all proteins have the same effect on your body. You can build muscle by eating more foods that contain lean proteins. Start by replacing red meat with lean beef. This meat is rich in proteins, contains the amino acids your body needs to build muscles and will also provide you with different vitamins.
Skinless chicken should become a staple of your diet if you want to gain muscle mass. Chicken is rich in high quality proteins and is more affordable than lean beef. You can easily add skinless chicken to your diet since this meat can be prepared in many different manners and goes well with a number of vegetables.
Eggs are another excellent source of high quality proteins and they are very inexpensive. You should eat eggs on a daily basis because they are rich in proteins, amino acids and Vitamin D. You can easily add eggs to your diet, for instance by having eggs for your breakfast every day.
Cottage cheese might not be a food you eat very often but this dairy product can help you maintain your muscle mass. Cottage cheese contains high quantities of casein protein, which is a type of protein that is slowly digested. This is the perfect snack if you will not be able to eat for a long time but still need to choose a food that will help your body produce more muscle tissue.
Fish, leafy vegetables and nuts are also important if you want to keep low body fat percentages.
These foods are rich in healthy fats, which will help your body produce more testosterone and growth hormone. You might feel that foods rich in proteins are more important than foods rich in fat but your body cannot produce more muscle tissue if your diet does not contain enough healthy fats. You can also include vitamins and supplements like Turmeric in your diet to help aid your nutritional values.
You will get amazing results if you can add all these foods to your diet. Try different ways of preparing these different foods to find some new dishes and snacks you really enjoy eating and keep track of how much you eat.