It takes a lot of protein to build significant amounts of muscle mass. While getting sufficient protein from your diet is not that challenging, you want to avoid adding empty calories to your diet when doing so in order to avoid building fat reserves on your body. There are a number of great foods to eat that help to build muscle mass while you are on a diet.
1) Eat legumes to add protein with few excess calories. Legumes like beans, chickpeas, and lentils (technically a pulse, but consumed like a legume) add protein to your diet with few additional calories. Legumes are packed with fiber which helps to fill you up and provide the protein you need for working out.
2) Avoid Protein Shakes: Many heavy weight-lifters will consume protein shakes to provide instant protein with few additional calories. For many heavy lifters looking to really bulk up quickly this may even be a necessity. There are limits to how much protein your body can process a day and these protein shakes are often empty calories other than the protein boost they give you. Instead, concentrate on getting protein from real foods, which your body is more efficient at processing anyway.
3) Lean meats are a great source of protein and can be a great way to build muscle while on a diet. Examples of lean meats include chicken, turkey, and seafood. Build these meats in to your diet and enjoy the high-quality protein that it provides you with. Simple preparation can keep them healthy and try to steam or bake them for the least amount of nutrition loss while cooking.
4) Super foods like chia seeds can be a great option for those who are looking for foods that are rich in protein, but light in calories, which are perfect for those trying to build muscle. Chia seeds and other nuts and seeds are great dietary supplements that give your body the nutrition to build muscle and maintain health, but with limited calories.
Building muscle involves more than simply performing anaerobic exercise.t requires a total body effort which starts with a great diet. Try the aforementioned foods which can provide you with the nutrition and energy needed to build muscle, without putting on fat.