When it comes to improving your physique, gaining muscle is always a top priority. You need to have a healthy balanced food plan and commitment for a long time to achieve this.
There are plenty of incredibly satisfying and low carb friendly foods that most people incorporate in their diet. Even these foods are very healthy and provide lots of healthy calories.
So, here are 12 high-calorie and low-carb food items that are suitable for gaining muscle.
12 High Calorie Low Carb Foods
The egg is one of the most popular animal-based foods that is eaten by people worldwide. Besides its delicious taste, it contains highly nutritious components. This is the reason why eggs are very common among regular meals of physically active people. Eggs also appear very affordable, especially for people who are fitness freaks.
Eggs find a great use for muscle growth and muscle strength. Egg provides you with a good amount of calories and protein with a trace amount of carbohydrates. An average-sized egg normally provides you with around 55 calories, 5-7 grams of protein, 4-6 grams of fat, and a very little amount of carbs.
Due to their high calorie and protein content eggs can do wonders for people who want to have a perfect physique by building a good amount of muscle. We all know that eggs are a great source of good quality protein but besides that, it contains some amount of vital micronutrients and minerals.
It has been found that egg yolk contains approximately 40% of the total protein in an egg. Egg yolk contains some non-protein nutrients as well like phosphatidic acid, minerals, lipids, vitamin A and vitamin D. These components have the potential of enhancing muscle mass.
02. Fatty fish
Fish is one of the healthiest and nutritious dense foods that can be used for muscle gain. The category of fatty fish includes fish like sardines, mackerel, salmon, etc.
Fatty fish contains a good amount of calories and a low amount of carbs. Also, fatty fish contain a splendid amount of protein and healthy fats.
These healthy fats in fish like the omega-three fatty acids are much less likely to be saved as body fat than the fat from resources. This slows muscle loss properties and increases the formation of muscle glycogen. This glycogen is used to convert carbs into the muscular tissue. This additionally prevents muscle breakdown and can decorate muscle growth.
Fishes have an abundant amount of key nutrients like:
- Vitamin D
- Omega-3 Fats
- Vitamin A
Omega-3 fats are a type of fat that cannot be synthesized by our bodies. It is an essential type of fat which we need from the food we eat. Fatty fish provides us with a suitable amount of omega-3 fats. So it can be concluded that fatty fish are carb-free and afford some of the vital dietary values of any other animal food.
Nowadays, flaxseed is a very popular type of seed that is used by a large number of people. It contains a splendid amount of calories and a low amount of carbs.
100 grams of flaxseeds approximately provides you with:
- Calories: 510-530 kcal
- Carbs: 28.9 g
- Fiber: 27.3 g
Since flaxseed is high in fiber it is a superfood for bodybuilders. It is also an energy-dense food ideal for those who need to have a high amount of calories. Exercise-caused harm to muscle fibers triggers an increase that affects strong muscular tissues.
However, your muscle tissue also is affected after exercising which makes them sore, stiff, swollen, and weaker. Flaxseed has omega 3 fatty acids that help to decrease inflammation in the body which helps in the recovery of muscles.
Flaxseed is a very nutrient-dense food. It has a lot of vitamins and minerals copper and magnesium that are essential for a bodybuilder to maintain proper health. Magnesium plays a great role in the sleep cycle and allows you to sleep better. A good duration of sleep is a must for the proper recovery of muscles.
Avocado is a type of vegetable that is popularly recognized for its buttery texture and special flavor that it adds to various dishes. Avocados are plant-based and contain low carbs and high calories.
Avocados are good for muscle gain as they’re loaded with potassium and are nutritionally dense with nutrients and minerals. Avocados are nearly completely fat but also contain high fiber that can improve your digestion and metabolism for a healthy lifestyle. This makes it unique from other vegetables.
Avocados are helpful for bodybuilding because they contain a perfect ratio of fat and fiber, which helps you to feel satiated and increases your muscle recovery. Also, potassium in avocados has been proven to maintain muscle mass in older adults.
A variety of tasty meals like avocado toast, sandwiches, and salads can be included in the food regime for people targeting to gain muscle. It is a fact that avocado is one of the tastiest and healthiest superfoods in existence.
5. Dark chocolate
Adding dark chocolate can be a great add-on to your diet if you are trying to gain muscle. Dark chocolate is the tastiest option to think upon. You’ll be glad to hear that dark chocolate is one of the best high-calorie, low-carb meals around.
Bodybuilders tend to consume a moderate carbohydrate food plan, but the majority of their carbs are regularly fed on pre and post-workouts. Dark chocolate is ideal for bodybuilding as it contains fats and fiber, assisting you to sense satiated during the day. Also, dark chocolate contains a splendid amount of fiber and some vital minerals like iron, copper, manganese, potassium, magnesium, zinc, and phosphorus.
The cocoa in dark chocolate is wonderful for purifying blood. It incorporates massive amounts of iron and manganese, the two maximum critical blood-fitness nutrients. Just try to get it as dark as possible( more cocoa) to make sure that you’re getting all the benefits associated with it.
An athlete needs to eat a sufficient quantity of protein every day to support muscle growth and meat is an outstanding source. Meat contains plenty of calories with a low amount of carbs that can do wonders for muscle growth. Beef, pork, and chicken are some of the meats that you can take into consideration. All of these varieties are generally very low in carbs and provide high calories. Meat contains some of the vital nutrients and vitamins like selenium, magnesium, zinc, iron, and B vitamins(B6 and B12).
Zinc helps in the manufacturing of protein which assists healing of muscles. B6 and B12 are have specialized roles that necessary for muscle growth. Also, iron helps in the manufacturing of red blood cells which transport oxygen to the muscle cells and eventually help them to grow. So one of the perfect ways to adapt to a low-carb eating regimen and hold your energy high is to opt for various varieties of meat.
07. Greek Yogurt
Some dairy products can provide you with a perfect balance of high-calorie and low-carb. A Greek yogurt is an amazing option for many people as a pre-or post-workout snack. Plain yogurt is generally made up of protein and carbohydrates, with numerous fats content.
A high protein-containing food like Greek yogurt is strongly recommended to increase muscle mass in people doing resistance training. A protein-wealthy food regimen may additionally help to enhance metabolism, and build muscle.
It contains some healthy bacteria that can be useful to keep your intestine healthy. Yogurt additionally provides you with a very good quantity of calcium that enhances bone and muscle fitness. It also supplies you with vitamin D that helps in muscle strength. Try to avoid sweetened yogurt as it provides you with an excess of carbohydrates.
08. Olive oil
Healthy oils must be part of your food plan as they offer a variety of benefits. Among the oils, olive oil is considered the king of plant oils. You can’t talk about muscle building without discussing olive oil. It contains high calories and zero carbs. A tablespoon of olive oil usually has about 120-130 calories and nearly no carbs.
Also, olive oil contains a splendid amount of healthy fats like polyunsaturated fatty acids( commonly known as PUFA) and monounsaturated fatty acids(MUFA). Instead of taking saturated and trans fats from junk food, we should eat healthier ones like PUFA and MUFA.
Olive oil contains omega-6 and omega-3 fatty acids which help to strengthen the muscles of our body. Also, omega-3 in olive oil makes it a good anti-inflammatory that helps in the recovery of muscles after an intense workout. Olive oil should be included in the diets of athletes.
Cheese is one of the delicious and popular high-calorie low-carb food products among people who exercise regularly and athletes. It is used to cook various dishes by people all over the world. Very few people are aware of the fact that it can be part of your diet when considering muscle-building.
Bodybuilders prefer to consume a maximum of their energy from protein. Cheese is admired for the high protein content that it offers. Protein provides us with some of the vital amino acids that assist our muscles to grow better. Another benefit of including cheese in your food plan is that cheese has a tremendous supply of casein.
Casein is a type of protein whose breakdown is done by the body at a slower rate. Our body should have a perfect balance of slow and fast-releasing proteins in our diet. Casein ensures that your muscles are constantly being fed with protein that accelerates muscle-building ability.
Cheese is a high-quality food that can be included in the diet plan if you are trying to gain muscle.
10. Peanut Butter
Peanut butter is popular among athletes and bodybuilders because it is calorie-dense and contains less amount of carbs. Peanut butter is admired because it contains healthy fats and offers lots of energy even if you are eating a low amount of meal.
Peanut butter is considered a good source of protein for athletes and bodybuilders. The high protein content material in peanut butter will help in muscle gain.
Also, peanut butter is considered a good source of antioxidants and monounsaturated fats and in addition to nutrients and minerals to help your body to function well. If you want to gain muscles, adding peanut butter recipes like smoothies, cookies, etc to your regular diet can do wonders for you. A huge quantity of calories in your diet is required to have a perfect and strong muscular body.
Therefore peanut butter is a superb snack to increase calorie consumption for people who hit the fitness center.
11. Protein Shake
Protein shake acts as a nutritional add-on and enhances your eating regimen by fulfilling protein requirements every day. Protein shake proves to be an essential part of the muscle-building program.
Protein shakes contain amino acids which are called building blocks of protein. Having a protein shake before your workout sets the stage for optimal muscle growth and allows better absorption of nutrients.
Combining protein shakes with regular exercise may additionally promote muscle growth and enhance physical strength. Research has shown that protein shakes slow the excess muscle breakdown, enhance muscle energy, and increase blood flow to the muscles that help them to repair.
Many types of protein powders are available that can be either in the category of animal-based (whey, casein, etc) or plant-based (pea, soy, etc) proteins. You can opt between the following according to your health preferences. Although, whey protein is believed to be the best among these. If you are vegan then consider plant-based protein powders.
12. Coconut Milk
Coconut milk is delicious and is used for a lot of dishes. It is quite low in carbs and provides you with a splendid amount of calories. If you are trying to gain muscle, you can replace cow’s milk with coconut milk.
Cow’s milk contains lactose (milk sugar) so it contains more carbs as compared to coconut milk. Coconut milk is a good option because it contains some important micronutrients( like iron, magnesium, and B-vitamins) that are needed for the healthy functioning of the body. It can be easily prepared at home by mixing water with the flesh of the coconut. Having coconut directly as a snack is also a good idea.
When you are trying to gain muscle, it is very important to remember that lifting weights and exercising is not the key component of a muscle-building program. Building muscle takes greater than just putting hours in at the fitness center.
However, most importantly, an athlete should have the right vitamins, minerals, and nutrients in their eating regimen for good enough muscle recovery and repair. When you eat a healthy meal after a workout, muscle tissues heal from the stresses compelled on them at some point in the exercise. Having meals containing high calories and low carbs is proven to be very beneficial in gaining muscle.
Increasing the rate of protein deposition and minimizing the rate of protein breakdown is considered a key step in muscle building. It will eventually help the muscle tissues to grow. Although gaining muscle takes a long time and patience, you can do it with strong determination. Frequent exercising when combined with a proper nutritious diet is a necessity for muscle building.
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