Gaining muscles is not an easy task at all and you always need to make extra efforts to achieve your goals. For that, you have to maintain the right balance between your nutritional intake and the extent of physical activity that you go through. Both these things are essential for staying in good health. Here we will keep our concern with Muscle growth only.
Before you start with the process, one thing that you must keep in mind is that physical activity is the most important aspect. It challenges your body to come out of that casual routine and get tracked towards the active lifestyle. Secondly, if your body is unable to achieve that right nutritional intake, the challenging workouts may not prove that beneficial.
Always Stay Hydrated!
Water is the building block of body as 60% of human adult body is made up of water. Either before, during or after the exercise, hydrating yourself is extremely important. It is recommended to drink at least 2 litres of water daily for an average adult, but if someone holds strongly to the workout, that person should consume more than normal quantities of water to keep him/herself hydrated.
How staying hydrated helps with muscle growth?
According to the research by Journal of Biological Chemistry (JBC) the human muscles are 79% water. When body dehydrated the muscle volume is decreased due to decrease in the water volume in cells. This also slows down the protein production rate & increase it's breakdown rate.
Staying hydrated not only helps with maintaining muscle mass but it is also essential for healthy metabolism, brain function, joints lubrication, flushing agent & keeps mucosal membranes moist.
During the journey of building your muscles, it is necessary to keep exercising regularly & focus on the nutritional intake that you get by eating the food. Do prefer consuming muscle building foods to make your efforts result even more beneficial.
Nutrients required for healthy Muscles
- Healthy Fats
Foods that are a rich source of protein are beneficial for gaining the muscle mass. Along with fatty protein intake, you need to keep consuming carbohydrates and fats also. It is essential as these elements are a good source of energy. For lean muscles, it is necessary to carry out regular exercise sessions & focus on consuming calories at a higher rate.
Above nutrients can easily be found in the list of foods mentioned below. Add the following in your meals to take full advantage and reach your respective goals. You may also consult your fitness coach for any further instructions along the information provided in the article.
List of foods that are good for muscles growth & strength;
Three ounces of tuna that makes 85 grams of it contains 20 grams of protein. Moreover, tuna is very rich in vitamin A and also many types of B vitamins. These vitamins include B12, B6, and niacin.
These nutrients are essential for the body as they provide us with a lot of energy. Also that these nutrients help us in carrying out our exercise sessions regularly. Also that there is an abundant quantity of omega-3 fatty acids present in tuna. These fatty acids are very healthy for our muscles and play a significant role in maintaining muscle health.
Tuna works even more effectively in the case of older adults. According to the research, we get to know that omega-3 fatty acids are beneficial in stopping the loss of muscle mass. Also, these fatty acids help in stabilizing muscle strength that decreases with the passing age.
There is an abundant quantity of proteins present in eggs. Also, those eggs contain a significant number of healthy fats. Essential nutrients such as vitamin B and choline are present in an adequate amount in an egg that proves very healthy for the body. Also, these vitamins provide energy to the body.
We all know that the building blocks of proteins are amino acids. Chains of amino acids combine to form molecules known as proteins. Eggs contain a large amount of leucine, which is a specific amino acid that is very healthy for the growth of muscles.
3. Chicken Breast
Chicken breasts get considered amongst the most effective foods for the growth of muscles. It is so because they contain a lot of protein and other essential nutrients that are a must requirement of the body.
Three ounces of chicken breast that makes about 85 grams of it contains a total of 26 grams of protein. Also, chicken breasts are rich in B vitamin niacin and B6 vitamin.
These vitamins keep our bodies active and healthy. Also that these vitamins are essential for letting your body function as per the usual way. These vitamins are too good to consume because they play a decisive part in the growth of muscles. Not only this but also that chicken breasts are also famous for being effective in losing fat.
A great option that you should go with for improving muscle growth is salmon. This food is very healthy for the body as it is very rich in energy. Three ounces of salmon that makes about 85 grams of it has the following nutritional profile.
- 17 grams of protein
- 2 grams of omega-3 fatty acids
- B vitamins
Omega-3 fatty acids are essential for the body as they keep the body healthy. These fatty acids are beneficial for the growth of muscles. Also that these fatty acids are helpful in the process of muscle gain while carrying out the exercise.
5. Greek Yogurt
Most of the people present throughout the world prefer consuming dairy products while going through a journey of muscle gain. The reason behind this consumption is the richness of dairy products in protein. This yogurt contains both types of protein, which include the fast-digesting protein and the slow-digesting protein. According to researchers, we get to know that there is a significant increase in lean mass when we consume the combination of both the fast and slow-digesting proteins.
The Greek yogurt is a very nutritious food as it contains double the number of proteins as compared to that present in the regular yogurt. Eating this yogurt can be beneficial for the workout because of the plentiful quantity of both the types of proteins present in it.
Here are some other foods ideal for muscle growth;
To wrap it up!
A few foods mentioned above are a good source of the nutrients that are must requirements of our body. It is always better to make a diet chart that lists these ingredients in the perfect balance, & then follow that diet chart accordingly. One must take care of their nutritional intake and physical activity in the right way for positive muscle growth.
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