Health & Wellness

8 Foods that help you build muscle

Apart from ‘pumping iron’ at the gym, you need to follow a certain diet to get the body you aspire to flaunt.

Did you know? Dahi or yogurt is a perfect combination of protein and carbohydrates when it comes to muscle healing and growth.

Want to build those ‘cutting edge muscles’? Apart from ‘pumping iron’ at the gym, you need to follow a certain diet to get the body you aspire to flaunt.

Along with working out,  your goal should be to supplement it with a certain diet to earn those jaw dropping ‘muscle cuts’. Here are some food types that would help.

P for Protein:

You got it right.  This is the first diet mantra they live by.  By now, it is a common knowledge that if you are seriously building some gains on those muscles, your diet should be high in protein, fiber and low in fats and carbohydrates.  But yaad rahein, while you need to go high on protein but not stuff yourself with it.  This is because the extra protein that you consume it will soon turn into…you are smart, it will make you fat if it is not used up.  Therefore now your meal helpings should include more of eggs, salmon, almonds, chicken and likewise.

1. Egg-cellent

Many of us eat just the egg white leaving the yolk aside. Now if you are not following a medically prescribed diet, eat your yolk also. Yes please.  High in protein, it is rich in Vitamin B12 which helps in breaking down fat and supports muscles tension during a workout. Besides, egg is a super food packed with minerals, vitamins, iron and other important essentials.

A piece of advice, maintain a balance in your diet, never overdo it. So alternate your protein rich egg diet with other food items we list below.

2. Dahi

Dahi or yogurt is a perfect combination of protein and carbohydrates when it comes to muscle healing and growth. Cut and add fruits in your yogurt will boost your blood sugar levels essential to reduce post-exercise protein breakdown. Furthermore, yogurt contains conjugated linoleic acid, a special type of fatty acid that has powerful health benefits. Greek yogurt is getting to be popular these days. Packed with muscle-nourishing nutrients, it is your ideal workout ally as it contains protein, calcium and Vitamin D. Now don’t we all know how nourishing Vitamin D is for our muscles and bones?

3. Almonds

Almonds are one of the best sources of alpha-tocopherol Vitamin E, a form that is best absorbed by our body. This helps the muscles because Vitamin E is a powerful antioxidant that can prevent free-radical build up after heavy workouts (free radicals are not good for you). This will help your muscles to heal and recover faster from a workout and thus they will start growing and showing. A handful of almonds should work wonders without putting on those extra pounds and what’s more, it is brain food too. Yay…brains and brawns…

4. Salmon

Another health food which will gladden your muscles and make you proud. This thick piece of the sea-super food is not just swims with high quality protein, it contains many other vitamins and minerals. But highlighting the fact and drawing our attention is the magnificent and beneficial omega-3 fatty acids. As our body cannot synthesis it, we need to add food items rich in omega-3 in our diet. Besides, they support healthy brain function, lower risks of heart ailments, joints, etc. So add oily fish on your plates and work wonders for your muscles as well.

5. Paneer

Paneer or cottage cheese is very rich in protein therefore perfect for building muscle. It also works to maintain muscles and its strength because it contains calcium and the important vitamin B12. So go ahead and enjoy your paneer pasanda or the classic favorite paneer-mutter.

6. Legumes & Rajma

The simple humble bean is actually a fat-burning, muscle-building machine. What ? Really? Yes, we say…they are a great source of protein, fiber and minerals like copper, folate, etc., giving you the energy to build your muscles. And the good news that it does not shoot up your blood sugar.  A study also reveals that it could accelerate weight loss. So you can happily add rajma chawal to your menu.

7. Chicken

The staple muscle-builder maintains its position for a good reason. Besides being a super source of protein, chicken, especially chicken breast is rich in an amino acid leucine that works wonders in muscle building. It helps in using up the protein.

8. Banana

Fresho Banana – Yelakki

Bananas are an ideal fuel for energy. They are a super source of glucose and digestible sugar, slowly releasing it in our body. This prevents sugar crashes, and is the key to providing that boost in vigor. This fruit’s high potassium content helps in preventing muscle spasm during your heavy workout.  A glass of banana milk shake (without sugar) will give you the required zest and help your brawns too.

There are many more options especially for vegetarians such as quinoa, buckwheat (lapsi), oatmeal, soy protein and soy products, whey protein, etc.

Advisory board:

  • Eat every two hours, if possible. Never binge except on your cheat days.
  • Balance is the key. Your diet should be a right amount of all healthy muscle building foods.
  • Try and avoid sugary and empty calories.
  • Always keep yourself hydrated.  Drink enough water which is an about 15% more than you would normally drink.

Finally, you worked hard to get a physique like that, show off…

2 comments on “8 Foods that help you build muscle

  1. Jeff Anderson

    How do I incorporate cottage cheese into a meal?

    • Ranji gayathri

      You can make cubes, roast slightly with ghee And add to salad, or grate it over salad.

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