The Muscle-Building Foods to Eat for More Definition

The Muscle-Building Foods to Eat for More Definition
First Things First 1 of 12 All photos If you're going to follow any food rules, let it be this one: Don't skimp on calories. When you're trying to gain muscle, you're typically busting butt in the gym, lifting heavy weights. (Oh, and ICYWW, here are 5 Reasons Lifting Heavy *Won't* Make You Bulk Up.) So you're burning calories both during and after your workout, when your body rebuilds muscle fibers that were torn or broken down. (Don't worry, it's a good thing.) For your bod to make the most of that process, it needs fuel—and plenty of it. While exactly how many calories you should aim for every day depends on your age, height, and weight, Frida Harju, in-house nutritionist at Lifesum, says getting at least 2,000 calories per day, with a focus on protein, is a solid benchmark for most people. "Getting in enough protein, especially after a workout, can help with muscle gain and preservation, improve your metabolism, and help control cravings later in the day," says Harju. About 30 percent of your macronutrients should be coming from protein, she says, with the remaining 50 percent coming from carbs and 20 percent from fat. Now that we've got that covered, here's a healthy mix of food options to help you hit those macro—and muscle-building—goals. Greek Yogurt 2 of 12 All photos Making the most of your muscle gains means knowing how to fuel up before your workout—not just after it. If you prefer something on the lighter side, opt for Greek yogurt. Harju says it's easy on your stomach and, when paired with a trail mix for healthy fats (those nuts and seeds are great), you have a healthy snack that can maintain energy throughout your workout. Add a few pieces of dried fruit and you've also got a dose of healthy sugars for when you need an extra boost to get through those last few reps. Tuna 3 of 12 All photos If you need a quick hit of protein added to your meals, try canned tuna. Harju says it's a great choice because it's inexpensive and convenient, plus a 3-oz serving of chunk light tuna has about 16 grams of protein with less than a gram of fat. If you're watching your calories, opt for tuna packed in water instead of oil, as the latter will boost the overall calories to more than 150, while the former clocks in around 75. Limit this option to once every three days, though, per the Natural Resources Defense Council recommendations for people weighing 150 pounds or more, and opt for white albacore tuna only once every nine days to limit the exposure to mercury. Original article and pictures take http://www.shape.com/healthy-eating/diet-tips/muscle-building-foods-eat-more-definition?utm_source=pinterest&utm_medium=social&utm_campaign=shp_644200915_editorialcontent site