which is the best for fat loss + muscle gain?

adashumeiwu

Leo_King84

There's no single food that is good for fat loss and muscle gain. You have to work hard to build muscle and get plenty of protein. You need to be in a calorie deficit to lose fat. Generally, unless you're new to lifting or eating alot of well timed meals you can't do both at once, hence bodybuilders have bulking and cutting phases.

I

neanderthin

^^^ Yep. Also for muscle protein synthesis there needs to be at least 3g's of leucine in each meal spread out fairly equally throughout the day, so a protein that delivers that would be a minimum and of course the need of at least 30+ g's of 'quality" protein in each of those meals at least 3 times a day, 1 more is probably better. Individual stats need to be considered as well. imo

ninerbuff

No meat or vegetable is "best" for muscle gain or fat loss. There are specific amounts you need in protein, types of protein and the calorie goals you set for yourself.
Incidently, muscle gain is an anabolic process, while fat loss is a catabolic process. They basically cancel each other out if your calories are at maintenance. If you're consuming less, you'll lose more fat, but likely not gain any muscle. And vice versa. Ir'a not impossible to do (recomp)_, but the results take a long time and you have to be on point with your macros.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 35+ years and have studied kinesiology and nutrition

tomcustombuilder

As mentioned there is no “best food “ for either fat loss or muscle gain.

It’s best to decide which direction you need to go and not attempt both simultaneously as 99% of people achieve neither when trying.

Look in the mirror naked. Which do you need most, less fat or more muscle? Do that.

The only exception is someone that is skinny fat, thin arms and legs with some fat around the midsection. That usually makes that person a candidate for muscle gain but that’s a personal call.

AnnPT77

What's best? An overall balanced diet with plenty of good-quality protein, at appropriate calories for your size, activity level, age, etc.

When it comes to food choice - such as protein sources - I'd say a better approach is not to stick with one "best" thing every single time, but instead to vary the sources among multiple reasonable options.

alligatorob

My first choice is fish, but not salmon. And maybe a protein drink. Neither are on the list.

I do agree with others there is no one magic food for this. Exercise whilst losing weight helps.