Top Paleo Foods For Muscle Growth And Weight Gain

The paleo diet has gained popularity in recent years for its health benefits and potential to improve athletic performance. However, for those looking to build muscle and gain weight, it can be challenging to consume enough calories and protein while following a paleo diet as followers often report feeling fuller for longer.

Fortunately, there are several paleo-friendly foods that can aid in muscle growth and weight gain. This article will highlight the top paleo foods for muscle growth and weight gain. These foods are nutrient-dense and rich in healthy fats, protein, and other essential nutrients that support muscle growth and overall health.

We will also discuss the importance of healthy fats in a paleo diet and potential adjustments for athletes looking to optimize their performance. Whether you’re a seasoned athlete or just starting out, incorporating these paleo foods into your diet can help you achieve your fitness goals.

Muscle-Building Paleo Foods

Including muscle-building paleo foods such as avocado, fatty fish, eggs, coconut oil, red meat, macadamia nuts, and milk (for non-strict paleo followers) can help promote weight gain and muscle growth among performance athletes following the paleo diet.

Protein requirements should be considered when consuming these foods for muscle growth. Adequate protein intake is essential for muscle protein synthesis, and should be distributed evenly throughout the day to optimize muscle growth and repair. 1.8 – 2.2g per kilo of body weight is ideal.

In addition to protein requirements, nutrient timing is also important for muscle growth. Consuming protein-rich foods after exercise can enhance muscle protein synthesis and promote muscle growth.

Adding dextrose or maltodextrin to protein shakes can also improve nutrient absorption and glycogen replenishment, aiding in muscle recovery and growth. Therefore, including muscle-building paleo foods in a well-planned nutritional plan can effectively promote weight gain and muscle growth in performance athletes following the paleo diet.

Importance of Healthy Fats

Healthy fats play a crucial role in supporting muscle growth and weight gain in the paleo diet. While many people believe that all fats are bad, healthy fats are essential for overall health and well-being.

In particular, healthy fats are important for muscle growth and weight gain because they provide energy and help to build and repair muscle tissue. Additionally, healthy fats are important for hormone production, including testosterone, which is essential for muscle growth.

One of the best ways to incorporate healthy fats into the paleo diet is by adding avocado and coconut oil to meals. Avocado is a nutrient-dense food that contains healthy monounsaturated fats and provides crucial electrolytes for enhanced performance.

Additionally, coconut oil is a unique saturated fat that contains medium chain fatty acids that can be utilized quickly for energy, improving enzyme activity for testosterone synthesis, and aiding in weight gain.

By incorporating these healthy fats into the paleo diet, individuals can support muscle growth and weight gain while also improving overall health and well-being.

Adjustments for Athletes

Athletes who follow the paleo diet may need to make adjustments in order to meet their caloric and nutrient needs for optimal performance and muscle growth. While the paleo diet does offer many nutrient-rich foods that can support muscle gain, it may not provide enough carbohydrates and protein for athletes who engage in intense training.

To ensure adequate pre workout nutrition, athletes may need to consume additional carbohydrates in the form of fruits, starchy vegetables, or sweet potatoes.

In addition to pre workout nutrition, recovery strategies are also crucial for athletes following the paleo diet. While traditional recovery methods such as protein shakes may not be paleo-friendly, athletes can still benefit from whole food sources of protein such as eggs, chicken, or fish. Additionally, incorporating healthy fats such as avocado or coconut oil can aid in post workout recovery by reducing inflammation and improving muscle repair.

With proper adjustments and planning, athletes can successfully follow the paleo diet while still meeting their caloric and nutrient needs for optimal performance and muscle growth.