Foods That Fuel Muscle Building!
One of the essential type of exercise which helps in maintaining healthy weight too is Strength Training. As you gain muscles, you’ll also experience improved balance, flexibility, coordination and bone health. What is important to consider is that besides the resistance bands and running shoes, there’s another essential element involved in building muscle, which is DIET! No, by diet we don’t mean proteins, your body needs lots of supporting nutrients, such as carbohydrates, heart-healthy fats and even a little H20 to build muscles. It’s the combination of protein, these supporting nutrients and eating adequate calories that will help you fuel your body to reach your goals. Checkout these small diet tips which will help you in healthy muscle building –
1. Increase the intake of heart-healthy fats
In 1 gm of fat there are 9 calories, more than double in comparison to carbs and proteins. Does it mean that it is twice difficult to burn off? This is totally dependent as to how you take it. When it comes to strength training, fat is doubly efficient in providing your body with energy. Fat is also necessary for nutrient absorption of fat-soluble vitamins (A, D, E and K). So, if you’re going to eat fat make sure to choose heart-healthy fats like monounsaturated fats, polyunsaturated fats and omega-3 fats.
2. Spread out your protein intake
Don’t aim at loading protein in your meals as they are not stored in the body for energy like carbs and fats. There’s a limit to how much protein the body can use to build muscle at any given time. In order to justify this, there was a study at the University of Texas looked at protein synthesis efficiency in two groups. The first group ate a moderate 30-gram serving of protein, while the second ate a larger serving that contained 90 grams. Despite the second group’s threefold increase in protein, the researchers found no greater boost in muscle synthesis. So, if you are aiming to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals.
3. Fuel yourself with water
Fuel your thirsty muscles with water. When muscles aren’t well-hydrated, protein production is inhibited. Dehydration can also impact your performance, slow you down, cause greater damage to muscles and even result in digestion problems. Water will keep your GI tract healthy, and it also helps you feel full.
4. Target quality and not quantity
When it comes to proteins it is advised that one should target quality proteins from real foods. Protein drinks, powders, supplements, chocolates, cereals, bars and beyond are everywhere, but are they necessary? Not Really! Protein from naturally occurring sources, such as seafood, lean meats, nuts and dairy, contains all the essential vitamins and nutrients. Protein powders and shakes do not offer any muscle-building benefit above and beyond what real food does.
5. Don’t forget the Carbs
When it comes to muscle building, carbs are essentially important. Crabs- rich food should be eaten at breakfast to replenish fuel that’s broken down during sleep. Carbohydrates are what your body uses for fuel during anaerobic exercises like weightlifting. Additionally, carbs are broken down into glucose, which stimulates insulin, a hormone that transports amino acids into muscle tissues. It is advised that one should go for high-quality carbohydrates because refined carbohydrates — like those found in white bread, white rice, white pasta, sugar-filled snacks and cereals — cause a blood glucose imbalance. Load up on minimally processed whole grains, beans, vegetables and fruits, which deliver fiber, minerals and nutrients but keep blood sugar steady.
Here are some sure shot muscle building combinations
Here are simple tweak ideas to improvise your diets and effectively target strength training and building muscles –
1. Quinoa – A protein (all 9 essential amino acids) packed whole grain which is high in fiber and gluten-free, making it easy to digest.
2. Nuts – The smartest combination out of all, which is rich in heart-healthy fats, fiber and protein. Add a handful to protein-packed Greek yogurt, fiber-filled salads or just enjoy an ounce of them raw before a workout.
3. Eggs – The most common source of protein egg whites but what about the yellow yolk? The yolk contains essential fatty acids, folate, iron, calcium and fat-soluble vitamins — all for only about 55 calories! When you eat only the whites, you’re missing out on a lot of nutritional benefits, and also the main flavor!
4. Salmon – This tasty, quick-cooking fish is packed with 27g protein per 4-ounce cooked fillet and 1.32g omega-3 fatty acids, making it a must have.
5. Chickpeas – They have 10 grams of fiber and 11 grams of protein into each cup. Do we need to say anything more?
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