{"id":15625,"date":"2020-08-08T13:59:34","date_gmt":"2020-08-08T13:59:34","guid":{"rendered":"http:\/\/topfit.mikado-themes.com\/?p=15625"},"modified":"2020-09-01T03:46:10","modified_gmt":"2020-09-01T03:46:10","slug":"eating-to-grow-the-top-10-foods-for-building-muscle","status":"publish","type":"post","link":"https:\/\/www.teamrogueforge.com.cy\/el\/2020\/08\/08\/eating-to-grow-the-top-10-foods-for-building-muscle\/","title":{"rendered":"Eating to Grow: The Top 10 Foods for Building Muscle"},"content":{"rendered":"

If you’re trying to gain size, you can spend two hours in the weight room, hammering out set after set, but it won’t mean much if you aren’t eating a muscle-focused diet. Size gains come from two foundational actions: tearing the muscle down with training, and building it back up with nutrition. And nutrition means protein.<\/p>\n

To build muscle and gain size, you must eat more calories than you burn\u2014the opposite of a fat-burning diet. An easy way to calculate your daily caloric needs is with an online calorie calculator.<\/p>\n

Based on your goals and current physical activity level, you’ll get a calorie range to achieve each day, usually 200-300 calories more than your maintenance level, meaning the number of calories you must eat to maintain your current weight.<\/p>\n

If you find yourself struggling to get enough calories and protein just from whole foods, supplements such as whey protein can help you to reach your daily caloric needs.<\/p>\n

Now that you know how much you need to eat, here are the best animal- and plant-based foods you can enjoy after your workout to help you achieve your muscle-building goals. Since protein-rich foods contain the most amino acids, the building blocks of muscle tissue, we’ll focus on the healthiest foods with the highest protein per 100-gram (3.5 ounce) serving. Many of them also contain heart-healthy fatty acids, digestion-supporting complex carbohydrates, and micronutrients such as zinc and magnesium.<\/p>\n

    \n
  1. Chicken Breast<\/li>\n
  2. Hemp Seeds<\/li>\n
  3. Lean Pork Chops<\/li>\n
  4. Pumpkin Seeds<\/li>\n
  5. Tuna<\/li>\n
  6. Salmon<\/li>\n
  7. Eggs<\/li>\n
  8. Soybeans<\/li>\n
  9. Greek Yogurt<\/li>\n
  10. Chickpeas<\/li>\n<\/ol>\n

     <\/p>\n

    The path towards your dream body starts and ends in the kitchen!<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

    If you’re trying to gain size, you can spend two hours in the weight room, hammering out set after set, but it won’t mean much if you aren’t eating a muscle-focused diet. Size gains come from two foundational actions: tearing the muscle down with training,…<\/p>\n","protected":false},"author":1,"featured_media":16127,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[33,36],"class_list":["post-15625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips","tag-inspiration","tag-lifestyle"],"_links":{"self":[{"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/posts\/15625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/comments?post=15625"}],"version-history":[{"count":0,"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/posts\/15625\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/media\/16127"}],"wp:attachment":[{"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/media?parent=15625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/categories?post=15625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamrogueforge.com.cy\/el\/wp-json\/wp\/v2\/tags?post=15625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}