10 Foods "Real Men" Can't Afford to Skip
1. Salmon: A 6-ounce (170-gram) serving of salmon provides 34 grams of protein and 4 grams of omega-3 fatty acids, a healthy fat that reduces inflammation and aids muscle repair. It can also help lower cortisol. As cortisol levels decrease, testosterone levels gradually rise, promoting muscle growth. A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to be used by muscles instead of being stored as fat.
2. Lean Beef: Many hardgainers mistakenly cut out fat, thinking it will increase body fat. However, in synergy with the omega-3s found in fish, the saturated fat in beef can actually help muscle growth. Too little saturated fat intake can be detrimental to levels of muscle-building hormones like testosterone and IGF-1. Beef is also a source of cholesterol, which is a primary raw material for the body's own testosterone production. Of course, beef is also rich in creatine, B vitamins, and zinc...
3. Eggs: Nutritionists have many different ways to score the muscle-building potential of various protein foods. Eggs rank near the top on almost every standard. This is because they are the most easily absorbed by the body—it can readily break them down into amino acids, the building blocks of muscle. Whole eggs are also rich in healthy fats, saturated fat, and lecithin, all of which aid muscle growth. The yolk may not be ideal during a cutting phase, but when bulking in the off-season, don't forget about it.
4. Whole Milk: If you truly struggle to gain weight and are desperate to build muscle, don't drink skim or low-fat milk! Those are for people trying to lose weight. A 16-ounce serving of whole milk provides 16 grams of protein and 16 grams of fat. Compared to other foods, the fat in milk is typically short-chain. Short-chain fats are more anabolic, prevent muscle breakdown, and are less likely to be stored as body fat. The fat in milk also helps the body absorb vitamin D, reducing cancer risk. It's no coincidence that the big guys of the 60s and 70s—Arnold, Franco—drank so much whole milk.
5. Apple Juice: Ironically, the whole point of hitting the gym hard is to tear your muscles. You reap the reward when your body begins to repair itself, and then super-compensate. Drinking 12-16 ounces of apple juice before a workout can provide 45-60 grams of carbohydrates and quickly replenish your energy (from the glucose in the juice), with a sustained energy release (from the fructose). This helps lower cortisol, reduce muscle damage, and allows you to perform more sets.
6. White Bread: You know the rule—eat fewer refined carbs because they have less fiber and nutrients than whole grains and spike insulin levels. This is often true. However, white bread is actually excellent for you right after a workout. You need easily digestible carbohydrates to replenish your depleted glycogen levels and to spike insulin to help muscle growth and suppress post-workout cortisol. Four slices of white bread provide about 50 grams of easily digestible carbohydrates.
7. Pasta: Building muscle requires a large amount of carbohydrates as fuel. More importantly, carbohydrates fundamentally enhance the efficiency of protein metabolism, allowing the protein you consume to be used by muscles for growth. In other words, without carbohydrates, the protein you absorb won't be used effectively for muscle growth. A cup of cooked pasta contains about 45 grams of carbohydrates, the minimum amount a hardgainer needs per meal to gain weight.
8. Garlic: How can a food that is virtually calorie-free, carbohydrate-free, protein-free, and fat-free help build muscle? The answer is that it significantly boosts your body's hormone levels. Building muscle is about consuming the right nutrients—carbohydrates, protein, and fat—at the right time. But this also requires the right hormonal environment to stimulate growth. Animal studies show that high garlic intake combined with a high-protein diet increases testosterone and reduces muscle breakdown. This is a pro-growth state.
9. Yogurt: Plain yogurt, whether low-fat or whole-fat, can be found in health food stores. The best choice is yogurt containing active "good bacteria." These probiotics reach the gastrointestinal tract, helping the body maintain a healthy balance. These good bacteria boost the immune system and increase nutrient absorption. Another benefit is calcium, which controls muscle contractions and can also reduce fat storage...
10. Olive Oil: Research shows that olive oil reduces inflammation in the body, and less inflammation means better recovery. Olive oil also provides hormone-like substances that increase testosterone, and like any fat, it provides a lot of calories, helping the body enter a growth-promoting state. It is also rich in healthy fats.