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Five Foods to Gain Muscle Mass

December is here and it’s no surprise that you have started to focus more on pigs in blankets, the latest festive burger or the chocolate brownies that Julie from HR keeps bringing into the office. However, just because Christmas is around the corner, it’s important not to destroy all of your hard work… no matter how good Julie’s brownies taste.

It is commonly recognised that the winter period is the perfect time to bulk up and add mass before the summer shred, so, we have highlighted the top five foods to support your mass gaining schedule.

Lean Beef
This should be a staple in your diet if you are looking to gain muscle. Lean beef provides a stupendous amount of high quality protein as well as amino acids and zinc, all of which are conducive to building muscle.

Eggs took the rap for a long time and were given a bad name by a number of experts, but they didn’t crack. Instead eggs came back with a punch ensuring you get the most bang for your buck. They offer a staggering 9 amino acids, choline, high quality protein, good fats and vitamin D.

Tuna & Other Oily Fish
Fish, especially Tuna, are extremely high in protein as well as being low in fat and rich in omega 3 fatty acids. The omega 3s are essential in fat loss and help your body to perform its normal functions.

Whole Grains
Any food that is refined is going to have its nutrients robbed before it reaches your mouth. Whole grains provide you with more nutrients which will promote sustained energy levels throughout the day. You will also find that whole grains have a positive effect on your overall health and well-being. Foods such as brown rice boost growth hormones for muscle gain whilst also aiding in fat loss.

Healthy Fats
No, that is not a lie. Your body does require a certain amount of healthy fats to promote the production of essential hormones such as testosterone (and testosterone is one of your best friends when it comes to building muscle). Growth hormones that are supported by the ingestion of healthy fats have been found to improve strength gains and muscle growth and therefore are extremely important in your diet. Healthy fats are found in foods such as nuts, oily fish, leafy veggies and avocados.

And there we have our quick fire guide on how to keep your gains on track and your growth hormones high. In the meantime, check out some of our favourite items to keep you covered up when you’re outside the gym and make you stand-out.

These Core Logo Joggers are offered by Gym King. These joggers come with an elasticised and ribbed waistband, elasticated cuffs and twin slide-in pockets at the sides. With the brand logo on the left thigh, it comes in Grey Marl colour.


Zip Hoodie
Featuring in marled pattern, the Core Logo Zip Hoodie by Gym King features two front kangaroo pouch pocket with ribbed detailing, ribbed and elasticated cuffs and hemline, long sleeves and straight hemline. Featuring hood with drawstring, this hoodie in Grey Marl for men has zip-up front fastening and brand logo to the left chest to the front.


The 446 Trainers from New Balance features signature N logo to the side, brand patch stitched to the tongue and brand accented back collar. Featuring stripe details throughout, these trainers for men comes in Black colour. The trainers also feature lace up closure with eyelets and suede upper.


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