Top 10 foods to build muscles
Regular exercise is very important if you want to build muscles (click here to know more about building muscles) or increase muscle strength. But sometimes exercise is not enough to get the desired body. Along with this, it is also important to eat right. What you are eating has a big effect on your muscle formation.
To build muscle and lose weight, you need to have a strict diet plan. You need to eat food that contains protein, carbohydrate, healthy fat and other necessary vitamins and minerals such as potassium, copper, calcium, iron, etc. should be included. According to the Top 10 Home-remedies, these are the Top 10 food you need to build muscles.
Along with these food, you need to consume lots of water (6 Litre recommended). Your body should not lack water or get dehydrated as it will affect the muscles' recovery process. Tissues in your muscles are formed due to the 75% water present in our body.
Drinking water is also very important to keep the muscles hydrated, strengthen them, and maintain energy level.
Sweet potato can also be incorporated into diets to create body building. It is rich in fiber, potassium and vitamins. Sweet potato can be an excellent post-workout.
Carbohydrate-rich sweet potato contains healthy nutrients like vitamin C, vitamin E, vitamin D, iron, copper and magnesium. Eating sweet potato is also beneficial for the digestive system and it aids in weight loss.
Almonds are considered the most healthy among nuts. Almonds containing protein, fiber and vitamin E are very beneficial for our muscles. The powerful antioxidants found in almonds make the body recover quickly after a workout and also increases the body's energy level. The risk of high cholesterol can also be reduced with almonds. Eating a few almonds daily is also beneficial for avoiding heart diseases.
A few almonds should be eaten daily. It can also be eaten by roasting, dried or soaked in water. But, be careful not to fry it and eat it. Avoid eating too much almonds.
Flax seeds contain many nutrients that are useful in reducing body fat and building muscles. It contains high amount of omega-3 which reduces the burning sensation of the body and is also necessary for building muscles because the body should not get fatigued after a workout.
Fiber is also found in high amounts in it. Which increases the energy level and also increases the stamina. One teaspoon of flax seeds mixed with yogurt or milk should be drunk before bedtime. It can also be taken in various other ways.
Spinach also plays an important role in strengthening the muscles. According to a research, the growth of muscles is up to 20% due to the nutrients found in spinach.
The calcium found in spinach is helpful in relaxing the muscles. It also removes spasms and cramps. Besides, the iron found in it helps in building muscle.
Green vegetables contain amino acids that repair muscles. It is also useful to reduce weight, increase energy level and increase metabolic rate. Spinach should be eaten more as a juice or salad. Or you can eat it in a sandwich.
If you really want to build your body, then you should include bean pod in your diet. Different types of nutrients like fiber, carbohydrates and protein are found in bean pods. The bean pod can also be eaten as salad or soup.
Milk is very beneficial for building muscles. Milk is also rich in protein. It also contains vitamins, minerals and a good amount of carbohydrates. Also, there is healthy fat in it which plays an important role in building muscles.
Skimmed milk should be drunk daily after a workout or before going to bed. Many researches say that chocolate milk is also beneficial for building muscles.
Egg contains protein which plays an important role in building muscles. Even the protein found in eggs is rich in amino acids, essential for making muscles. In addition, minerals like calcium, zinc and iron are also found in it.
Egg yolk contains vitamin A, vitamin E, vitamin K, vitamin B and vitamin B12 and folic acid. All these make the body's metabolism good and turn obesity into energy. Muscles can be made in a healthy way by eating eggs daily.
Fish is an excellent protein source. Salmon being a rich source of protein is very much recommended for bodybuilders. The salmon helps in building muscles.
It contains omega 3, EPA, DHA, vitamin B and many more nutrients like magnesium, cilinium, calcium and iron, which are used in the preparation, repair and recovery of muscles.
You should eat grilled salmon salad and green vegetables atleast twice a week for best results. If you do not like fish, then you may consider having fish supplements.
Chicken is rich in Protein and it helps in repairing and recovering the muscle tissue. The vitamins found in it, nutrients like iron, zinc, vitamin B complex, Niacin or vitamin B3, are essential for the metabolism of fats and sugars in the body, as well as for maintaining healthy cells. It also contains minerals such as magnesium, phosphorus, potassium and zinc. All these helps a lot in building muscles.
Roasted, fried or grilled chicken can also be eaten. It can also be eaten as a soup and salad. Though boiled chicken is the best. Also, keep in mind that you should eat the chicken without skin.
To know more about the benefits of weight training, click here. Hope this article helps you! :)
To build muscle and lose weight, you need to have a strict diet plan. You need to eat food that contains protein, carbohydrate, healthy fat and other necessary vitamins and minerals such as potassium, copper, calcium, iron, etc. should be included. According to the Top 10 Home-remedies, these are the Top 10 food you need to build muscles.
1. Water
Drinking water is also very important to keep the muscles hydrated, strengthen them, and maintain energy level.
2. Sweet Potato
Carbohydrate-rich sweet potato contains healthy nutrients like vitamin C, vitamin E, vitamin D, iron, copper and magnesium. Eating sweet potato is also beneficial for the digestive system and it aids in weight loss.
3. Almonds
A few almonds should be eaten daily. It can also be eaten by roasting, dried or soaked in water. But, be careful not to fry it and eat it. Avoid eating too much almonds.
4. Linseed
Fiber is also found in high amounts in it. Which increases the energy level and also increases the stamina. One teaspoon of flax seeds mixed with yogurt or milk should be drunk before bedtime. It can also be taken in various other ways.
5. Spinach
The calcium found in spinach is helpful in relaxing the muscles. It also removes spasms and cramps. Besides, the iron found in it helps in building muscle.
Green vegetables contain amino acids that repair muscles. It is also useful to reduce weight, increase energy level and increase metabolic rate. Spinach should be eaten more as a juice or salad. Or you can eat it in a sandwich.
6. Bean Pods
7. Milk
Skimmed milk should be drunk daily after a workout or before going to bed. Many researches say that chocolate milk is also beneficial for building muscles.
8. Eggs
Egg yolk contains vitamin A, vitamin E, vitamin K, vitamin B and vitamin B12 and folic acid. All these make the body's metabolism good and turn obesity into energy. Muscles can be made in a healthy way by eating eggs daily.
9. Fish
It contains omega 3, EPA, DHA, vitamin B and many more nutrients like magnesium, cilinium, calcium and iron, which are used in the preparation, repair and recovery of muscles.
You should eat grilled salmon salad and green vegetables atleast twice a week for best results. If you do not like fish, then you may consider having fish supplements.
10. Chicken
Roasted, fried or grilled chicken can also be eaten. It can also be eaten as a soup and salad. Though boiled chicken is the best. Also, keep in mind that you should eat the chicken without skin.
To know more about the benefits of weight training, click here. Hope this article helps you! :)
And remember!
It's 30% gym and 70% Diet!
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