HEALTH 5 Foods To Help You Build Muscle Mass (Not Protein Shakes)

1. Chicken Breast​

2. Salmon​

3. Eggs and Dairy​

• Eggs
• Cottage cheese
• Greek yogurt

4. Lean Beef​

5. Lean Jerky​

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science-naturals.com

ktrapper said:

Grass-Fed Beef Omega-6 to Omega-3 Ratio Has Many Health Benefits

chomps.com

Grass-Fed Beef Omega 3 6 Ratio

Despite being taught for decades by the government, in schools and in a variety of fad diets that the way to lose body fat and to achieve a healthy, lean body is by eating a low-fat diet, current research shows the exact opposite.

This post is not focused on the macronutrient content of the diet (protein, fats, and carbs), but more focused on the types of fat sources and how they affect your body.

Of course, I'll explain the many health benefits of eating grass-fed beef as an animal-fat source. There are a number of intricacies involved here, but I'll try to keep this short and sweet.

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Food fats are made up of either saturated or unsaturated fats. Unsaturated fats can be either polyunsaturated or monounsaturated fats. We are going to focus on Omega-3 and Omega-6 polyunsaturated fats.

These are also both EFA's (Essential Fatty Acids) that our bodies cannot produce from consuming other types of fats, so you can only get them by eating foods that contain them.

Benefits of Omega-3's

Omega 3's are important to the diet as they promote normal growth and body function, all while guarding the body against diseases like cancer, arthritis, coronary heart disease, hypertension (high blood pressure), asthma, psychiatric disorders, and autoimmune diseases.

Benefits of a Balanced Omega-6 to Omega-3 Ratio

Anthropologists have discovered that during the Paleolithic Age our ancestors consumed a diet that had an Omega-6 to Omega-3 ratio of 1:1. This is important to note because anthropologists also have discovered that there were very few diseases (mentioned above) during this time.

In the 20th Century, we started heavily processing foods and adding cheap vegetable oils as a way to cut the cost of production. Because of this, the typical Westerner's diet is roughly a ratio of 20:1.

Scientists have discovered that this change in dieting habits is directly related to an influx of diseases. Studies show that a healthy diet will consist of an Omega-6 to 3 ratio of no greater than 4:1.

How to Balance the Omega-6 to Omega-3 Ratio

You can get Omega 3 fatty acids from eating oily fish (or taking fish oil supplements), olive oil, flax seeds, flaxseed oil, walnuts, free-range eggs, and grass-fed beef!

Basically, the best way to working on balancing the ratio in your diet is to eat a diet consisting of the foods listed above and avoid all processed foods. It doesn't have to be too difficult, but if you continuously make wise choices and avoid the processed foods that are loaded with vegetable oils, you'll eventually reach the correct balance.

Grass-Fed Beef Omega-6 to Omega-3 Ratio

Typical store-bought grain-fed beef has an Omega-6 to 3 ratio of 20:1. Grass-fed beef has a ratio closer to 3:1, well within the 4:1 guidelines of a standard healthy diet.

Replacing grain-fed for grass-fed beef in your diet will certainly help to balance the ratio.

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TammyinWI said:

Mar 16, 2023

Building lean muscle and getting in shape is a combination of exercise and nutrition. Too many people get caught up in the process of working out that they forget that a healthy, balanced is also essential to muscle development.

Ideally, a person focuses on receiving adequate vitamins and minerals, including protein, from a well-planned diet. It takes more than protein to build muscle. While high-protein foods are essential, carbohydrates and fats are also vital muscle-gaining foods. For a lean muscle-building diet, nutritionists recommend including several foods in your diet.

1. Chicken Breast​

Most bodybuilders and fitness enthusiasts will recognize chicken as a staple for muscle gain. A single serving of chicken contains over 25 grams of high-quality protein. Also, it contains essential B vitamins, niacin, and B6, for an active lifestyle.

The vitamins in chicken help the body function during exercise and other activities for optimal muscle gain. Also, some research suggests that high-protein diets that include chicken can help with fat loss.

2. Salmon​

Salmon is an excellent choice for any healthy diet, but it is also beneficial for muscle building. A single serving of salmon, about 3 ounces, contains a whopping 17 grams of protein. It also contains essential B vitamins.

Salmon is also an excellent source of omega-3 fatty acids, which are healthy fats or polyunsaturated fats. According to research, omega-3s contribute to muscular health and can increase muscle gain.

3. Eggs and Dairy​

Eggs and several dairy products play a critical role in health and muscle development. Fitness enthusiasts will probably experience the most benefit from specific items, including:

• Eggs
• Cottage cheese
• Greek yogurt

Eggs contain protein, healthy fats, B vitamins, and choline. They also have the amino acid leucine, which is vital to muscle growth.

Cottage cheese is also a significant source of protein, containing about 28 grams in a single cup. It also contains leucine for muscle development.

According to studies, Greek yogurt contains fast and slow digesting proteins, which can increase lean muscle mass. Some research also suggests that eating Greek yogurt post-workout and before bed is beneficial.

4. Lean Beef​

Too many people try to eliminate red meat from their diets, but beef contains many beneficial nutrients. The key to including red meat in a diet geared toward muscle gain is to choose leaner options.

A 95% lean serving of ground beef is a significant source of protein and only contains about 150 calories and 6 grams of fat. Evidence supports the idea that lean red meat can improve weight training efforts, increasing lean muscle mass.

5. Lean Jerky​

Everyone loves to have a snack on the go, even on the way to the gym. Lean jerky is an excellent option for in-between or on-the-go meals. While nutrition facts vary based on the specific sources of animal protein used in the snack, the quality of protein in lean jerky is high, and consuming animal-based protein helps stimulate muscle growth.

Building muscle is not just about going to the gym and putting in the reps; it is also about structuring a balanced and nutritious diet. Therefore, before you go to the gym or when you get home, make a healthy protein and vitamin-rich meal.

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science-naturals.com

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jed turtle said:

I think your last line has it backwards...
you WANT grass-fed beef...

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Cyclonemom said:

Not. Lean. HIGH FAT.

low carb to no carb..

I am living proof of adding muscle while subsisting on a high fat, medium protein, 0 carb diet. With Fasting.

And I don't work out, though some would consider every day homestead chores of firewood, water hauling, and moving feed to be a workout!

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Cyclonemom said:

Not. Lean. HIGH FAT.

low carb to no carb..

I am living proof of adding muscle while subsisting on a high fat, medium protein, 0 carb diet. With Fasting.

And I don't work out, though some would consider every day homestead chores of firewood, water hauling, and moving feed to be a workout!

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Firebird said:

Other than fish (I'm allergic) that is primarily my protein diet

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