Namaskar to all my viewers! How are you all? I’m back with a new article today. In today’s article I will be talking about one of the most asked questions: "Which are the muscle building foods?" Because we do exercises and many workouts but the most important thing for gaining weight or building muscles is our diet.
So, in this article I will share Best 15 Foods For Muscle Building with you.
Now here’s a concern that many people think that consuming protein is enough for building muscles. It is true that protein plays a very very important role in muscle building, but at the same time, carbs and fats should be included in the diet for best results.
If your purpose is to build your muscles, which means Our topic for today’s article will be: Which 15 food items must be included in your diet if you want to build muscles. But these foods also help you to remain lean.
Let’s start our article-
1). First food is Eggs. Eggs provide high-quality protein Which your body can easily digest and absorb at the same time. In the Eggs there is a high amount of leucine which helps us to build muscles. And if you consume eggs in moderate quantities the cholesterol found in egg yolk helps to increase your testosterone. Eggs are very cheap in price and very easily available in the market.
2). Second food item in our list is Milk. Milk contains both slow-digestive and fast-digestive protein in a good combination. Milk provides all essential Amino Acids which is essential for muscle building and recovery. In a single glass of milk there is approximately 8-10 grams of protein along with innumerable vitamins and minerals, which again is very helpful in muscle building.
3). Third food to be included in the list is Chicken Breast. Chicken breast is also a lean meat. The reason behind it is that 80% of its calories are derived from protein. The level of fat is very low and the best part is it contains Vitamin B6, Zinc, Selenium, and Iron which play a very important role in building muscles. One problem with Chicken breasts is that they are cost-effective but will help you to build lean muscle mass.
4). Our fourth food will be Protein Powder. If we are talking about protein powder, then the best source of protein is Whey Protein, because it provides immediate recovery after workout. Your muscles break down. The amino profile in whey protein is very good and that's why it helps in repairing your muscle cells immediately. And, it is very easily digestible and you can easily carry it around anywhere.
5). The fifth food item is Quinoa. This is a very good source of carbohydrates Quinoa is the only source of carbs Which provides 9 out of 9 essential amino Acids It also provides high amounts of lysine Which plays a very important role In decreasing your muscle soreness So, Do include Quinoa in your diet.
6). The sixth food item is Beetroot Which contains nitrate It increases the production of Nitric acid in your body Which results in a better blood flow in your body Because of better blood flow You muscles get a better supply of Oxygen and nutrients And it also enhances the performance of your exercise So next time Don’t forget to include beetroot in your pre-workout meal.
7). Seventh food item is Fish. This is again a very good source of protein. Fish can easily be digested. Fish contains Omega 3 Fatty Acids. This acid helps us in both health and muscle recovery. And many fishes also contain Iodine and Selenium Which enhances your metabolic rate.
8). Eighth snout item is Almonds These contain high amounts of antioxidants, vitamins and minerals. Which allows you to feel energised. Nuts provide monounsaturated fatty acids That are very good for your heart. Nuts are a very good combination of both good fats and protein. So you should definitely include a handful of nuts in your diet.
9). Ninth food item is Sweet Potato. You should include this in your diet because it’s a very good source of carbohydrates. In a medium-sized sweet potato you will get about 24 grams of carbohydrates. In addition to that It also contains a good amount of fibre You will also get high amounts of vitamins and minerals which will increase your muscle building process. And you should include sweet potatoes in your diet. It’s a good option to eat sweet potatoes after a workout.
10). Tenth food item is Apples. Apples contain ursolic acid Which helps in increasing your endurance and muscle strength. You should eat an apple a day as a snack.
11). Eleventh food item is Oats Which is the healthiest grain on this planet It is a very good source of complex carbohydrates Which will provide you energy all day long Low in fat High in fibre Packed with vitamins and minerals If you want to include oats in your diet The best time is breakfast Or you may consume it before working out.
12). Twelfth food item is Peanuts Which is a very good combination of Protein, fats and Carbohydrates. If in your diet you want to add good calories along with all other nutrients Then you should consume peanuts as a snack.
13). Thirteenth food item is Tofu. This is a plant protein of highest quality. And for vegetarians It is a very good source of protein for them to include in their diet. It contains leucine chemicals Which is helpful for us in muscle building. Tofu contains very good amounts of calcium Which will help you in Muscle functioning And bone health.
14). Fourteenth item is blueberries. If possible You must include these in your diet Because these contain high levels of antioxidants Which help in removing free radicals from your body Which in turn results speeding up your muscle recovery.
15). Fifteenth food item is Red Meat. If you want to add extra muscle mass to your frame Then you must include red meat in your diet. It contains high-quality protein. It has a very good amino acid profile Along with high levels of vitamins and minerals Which will greatly help you build your muscles. But you must keep two things in mind: Firstly, whenever you buy red meat, buy lean meat And secondly, consume it after cooking it well.
So this was our article for today. Hope you liked the article. These are the 15 foods that will Help you in muscle building and keep you lean. You must try and include these 15 items In your diet.
We will keep making these informational articles for you. I will keep visiting you. Till then Goodbye Namaste.
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