If you want to gain muscle, you’ll need to consume healthy fats. Contrary to popular belief, eating the right fats won’t make you fat. Instead, it will give your body the energy and nutrients it needs to get fit. Read on for the best sources of good fats for building muscle. Each one will accelerate your journey to lean and mean!
Eggs: Forget all the bad things you have heard over the years about eggs. Your weight is a bigger factor in too high cholesterol than a few eggs. Eggs are a versatile way to add protein and healthy fats to your diet. Scramble up a couple in the morning with bell peppers and mozzarella cheese. Or hard boil them for an on-the-go snack. You can even add a few chilled slices to your salad.
Salmon: Salmon is the biggest name in omega 3-fatty acid dense foods. There’s a reason for that, of course. If you choose an ocean raised salmon, you’ll receive 20 grams of protein for each serving and about 5 grams of unsaturated fat. Try to consume salmon twice a week for lean muscles. Pair your salmon with some quinoa for an extra dose of fatty acids.
Nuts: There’s hardly a better snack for building muscle than nuts! They are portable and calorie dense without saturated fats or processed ingredients. The key is to avoid pre-salted nuts. Raw, natural varieties are the best choice. Pistachios are a good lower calorie option. A serving offers about 170 calories, 12 grams of unsaturated fat and 6 grams of protein. If you’re looking to boost your calories for healthy weight gain as well, try brazil nuts. An ounce provides 14 grams of unsaturated fat, 4 grams of protein and 190 calories.
Turkey: Turkey is an excellent to obtain the good fats for building muscle without taking in too much saturated fat. Sources of red meat may provide some unsaturated fat but the high levels of saturated fat make it best reserved for special occasions. White turkey breast, instead, contains 1 gram of unsaturated fat for serving and 14 grams of protein. Combine turkey breast with an avocado salad to incorporate more healthy fats.
If you’re trying to build muscle, you may want to give the high-protein diet plan a go. It will provide your body with the nutrients it needs to shed fat and create muscle.