Muscle building is both art and science. Going to the gym and exerting external force is not something that gives you better results. Your diet, time of eating, the duration between the meals play a crucial role in the muscle building. Here are a few important food items that you should include your eating plan to grow your muscles strength and improve your health:
Beef contains protein, Vitamin B, cholesterol, zinc, and iron that are essential for muscle building. However, eating beef from grass fed cattle contains more conjugated linoleic acid and helps to develop lean muscles.
Eggs provide calories and energy for a longer duration. It contains protein. The egg is also considered as an excellent source of developing muscles. The cholesterol found in the egg yolk contains leucine that works as a fuel for muscle building.
Nuts are the excellent source of calories and are helpful in gaining muscle weight. 1 ounce of almonds or cashew gives you 150-170 calories and contains protein, fiber, and fats. Nuts are also perfect for a daytime snack to fulfill your extra calorie demands.
Beet is an excellent source of betaine or trimethylglycine that helps to enhance liver function and repairs joint. It also increases muscle power and endurance.
5. Protein and Carbs shake
You should add protein and carb shakes in your muscle building program. Drink this shake before workout sets. It reduces excessive muscle breakdown, helps in protein synthesis, provides energy to the muscles, regulates creatine transport and improves metabolism. You can drink a homemade protein shake as it is more nutritious than shake power available in market.
6. Cottage cheese
You should eat cottage cheese with live cultures. Cottage cheese contains casein that is slow digesting dairy protein and keeps amino acid levels high for a longer duration. Live bacteria in the cottage cheese helps to break down and absorb essential nutrients that are important for muscle strength.
Chickpeas are the excellent source of carbs. You should replace rice and grain with chickpeas to intake healthy fats and become lean. They contain 45 grams of carbs and 12 grams of fiber in them.
You should include lentils in your diet plan as one cup of lentils has 18 grams of carbs and 40 grams of slow digesting proteins. They can be cooked easily. You can also mix them with brown rice, salad or eat them as a standalone dish.
9. Salmon Fish
It is the excellent source of omega 3 fats that are known to improve heart health and reduce muscle breakdown. Further, it increases the anabolic capacity of amino acids. You can also take fish supplements like cod liver oil if you don’t like to eat fish.
10. Fermented dairy products
Fermented dairy products for example kefir work as magic bullets for muscle building as they give more energy than other dairy products. Replacing water with kefir in your diet would give you 150 calories, and probiotics present in the kefir would help to digest food more efficiently and keep digestive system functioning at optimal level.