Every human love to have an amazing, healthy and fit body especially people who are into body building, fitness freaks, boxers, weight lifters etc for which they need to follow a highly programmed exercise routine and diet system for building muscles.
Following few brilliant strategies one can get maximum results from the workouts. For those who wish to build muscles fat, it is advisable that they eat well, exercise regularly and take some of the best muscle building supplement likewise.
Additionally it is very important that you have a proper balance between muscle and fat. For building and preserving your muscles, eating the right amounts of proteins, carbohydrates along with various sensible foods is very important.
The basic & vital key is to improve one’s metabolism and make efforts to reduce necessary fat by the body processes. The process of muscle growth requires more than just proteins. Hence high-protein foods help add mass.
Often many men think that gaining muscle could be spending limitless hours in the gym but little do they actually give a thought about diet. It’s important that you consult a physician, personal trainer and dietitian to get the right facts and figures for adding mass to your body as your body requires calories and nourishment to feed growing muscle mass and adjust to varying amounts of activity.
So, this makes it very important that you know what best foods you need to eat for muscle growth as to build muscle & lose fat, you need a variety of proteins, carbs, fruits, veggies and healthy fats to be included in your daily diet. Eating protein helps building and maintaining muscle but also helps fat loss as it has a higher thermic effect than carbs & fats.
Likewise eating fats also help fat loss as your body holds fat if you don’t eat fats. Fruits and vegetables too are equally important as they are rich sources of a variety of vitamins and minerals necessary for recovery from your workouts.
Carbs fuel the muscles thus making you feel full of energy at the gym. Checking out for the 10 best foods for muscle growth includes:
Almonds: These nuts are exceptionally a dense powerhouse of essential vitamins, minerals and antioxidants that will aid the body in muscle growth and staying slim. Eating these nuts can lead to more energy and stronger muscles. 1/3 cup of almonds delivers 271 calories, 10 g of protein, 10g of carbs and 23g of fat.
Turkey: Turkey breast is absolutely great for bulking up your overall muscle growth. It is high on protein, low fat and slightly higher in cholesterol than most lean meats and fish. One serving of Turkey breast delivers 34 calories, 14% fat, 16% carbs and 70% proteins.
Red meat: Adding lean cuts of red meat to your diet is an excellent way to help muscle growth. Red meat is also a rich source of dietary iron that helps maximize athletic performance.
Eggs: Eggs are convenient food that is fast and easy to cook. To stay really fit and healthy, it is best eating the egg whites and occasionally the yolk. The protein in eggs has the highest value. Calorie for calorie is what you actually need for muscle growth. Eggs are rich sources of vitamins and minerals. They are packed with riboflavin, vitamins B6, B12, D and E, iron, phosphorus and zinc.
Spinach: Spinach is a well known green vegetable that is rich various vitamins and nutrients such as calcium and iron. New research says that nitrates from vegetables like spinach make muscles stronger.
Yogurt: Yogurt is the perfect combination of protein and carbohydrates that is extremely good for exercise recovery and muscle growth. Studies have shown that yogurt in one of the few foods that has conjugated linoleic acid, a special type of fat that aid to reduce body fat.
Quinoa: Quinoa is a typical high protein grain which is not a rice or couscous. It can be sweet and savory; has a nutty texture and rich flavor. It is one of the best additions to your daily diet especially for boys who are trying to build lean muscle using natural ingredients. This protein is made up of all 9 essential amino acids which means it’s a complete protein that will help build and repair your muscles. It contains only 3 grams of fat for ¼ cup serving and is cholesterol and gluten free.
Oatmeal: Oatmeal is an excellent carbohydrate diet that packs in an abundance of fiber and carbs which is ideal for the diet of bodybuilders. While protein is definitely the most important, carbohydrates and fats too play a vital role in muscle building process.
Salmon: When it comes to muscle growth, fish really tops the list especially Salmon is a protein powerhouse yielding around 25 grams of protein per 100 gram serving. It is also amazing loaded with omega 3 fatty acids and heart healthy monounsaturated fats. Salmon is an excellent source of vitamin D.
Chickpeas: Chickpeas or Garbanzo beans are another great food for muscle growth. They are excellent choice to be included in your diet as they contain carbohydrates and loaded with fiber. You can eat them boiled or cook to make a yummy hummus.
You could also include other foods like berries, flax seeds, broccoli, tomatoes, carrots, oranges, apples etc in your diet that aid in muscle building. For most muscle builders, it is very important that their diet has an increase in protein as well as in calories so that all the hard work done at gym won’t work against you.
You have got to build up enough fuel to burn as way of building up your muscles but check that you do not eat so many calories that they turn into fat. There are also other natural protein and muscle building supplements available to gain more protein without having to actually eat.
Whey and soy proteins are some common varieties. Finally make sure you drink lots of water throughout the day and sip on water during workout as dehydration can mean poor muscle recovery. VahChef Sanjay Thumma
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