Are you into bodybuilding and wish to gain huge muscles in a short span? Well! You might be trying a lot of things along with your regular exercise routine but still didn’t meet your expectations. The million dollar question is: are you doing it in the right way? Your diet plays an important role in building muscles. Yes! Along with your tough exercise routine you must follow a strict diet plan that should include protein, healthy carbs, vitamins, minerals and more. For giving the best results your body depends 80% on your diet and 20% on exercise
Here is a list of few food items and supplements that you can consume to make your fitness journey a happy and fruitful one:
1. Protein-rich foods
Protein is the most important macronutrient that is essential for the proper functioning of each body part of men, women or children. Most of the protein sources that we consume can help in repairing and building muscles, tissues, nails, skin, hair and other parts of the body.
Some of the foods and supplements that are a rich source of protein are:
Eggs are the best and picket-friendly sources of protein and essential nutrients. Along with protein, eggs can also provide your body with vital minerals, vitamins, healthy fats, eye-protecting antioxidants, etc. are required for each and every cell of our body to function properly. One medium sized egg approximately contains about 6 g of protein and 78 calories.
Pulses like peas, beans, chickpeas, etc. are dietary sources that can be found commonly in every Indian household. These are a source of low-fat protein and contain about twice the amount of protein found in oats, wheat, or barley. These food sources also contain a lot of fiber that can help in decreasing cholesterol levels and regulate bowel movement.
Dairy products like milk, yogurt, whey, cheese, and paneer are excellent sources of protein, vitamin D and calcium. 100ml of low-fat milk can provide your body with about 3.9g of protein. 100g of paneer, 226g of cottage cheese and 100g of yoghurt contains 23g, 28g and 3.5g of protein respectively. These food items can help in keeping our bones and teeth strong and help in preventing osteoporosis. They also help in boosting muscle growth and improving immunity.
Nuts and Seeds
If you are looking for some high protein foods that contain protein, healthy fats, vitamins, calcium, omega-3 fatty acids, and other essential nutrients, then try consuming a handful of nuts and seeds. Some of the best protein-rich nuts and seeds are walnuts, almonds, chia seeds, pistachios, cashews, and flax seeds. A fistful of walnuts and almonds (soaked in water) can provide about 6g of protein. Consuming 3 tbs of chia seeds, can provide your body with about 4.7g of protein. These foods are also rich in amino acids that support muscle growth and repair.
Poultry foods like meat, chicken, turkey, etc. are excellent sources of healthy protein. You can eat white meat ( chicken and turkey) which are low in fat and rich in protein. 100g of finely cooked turkey or chicken breast contains about 30g of protein.
Sometimes foods alone cannot provide your body with the right amounts of nutrients that are needed for healthy muscle growth. This can be due to lack of time and consumption of less food than what your body needs. Including dietary supplements in your daily life can help you to meet your body goals easily. Heer is a list of some of the best supplements that you body needs:
Just like protein-rich foods these supplements are also needed for muscle development and growth. You can buy whey protein, pea protein or any such type of protein supplements to support your exercise routine. These products are a rich source of protein, vitamins and minerals.
BCAA or essential amino acids are the best pre-workout supplements that can help in boosting your energy levels so that you can workout more efficiently. These supplements nor only increase your stamina but can effectively repair damaged tissues and muscles. You can get pre-workout online from MuscleBlaze, which is an Indian brand and provides supplements at the best possible prices.
These supplements will help in:
- Satiating your body’s needs and thus help in muscle development
- Increasing your energy levels and boosting your performance
- Improving your stamina and increasing your body’s immune system
- Speeding up the muscle recovery process
- Reduction of fatigue and muscle soreness
- These supplements contain stimulants that can help in increasing your focus and mental alertness
- Keeping your body hydrated for long hours
Conclusion: Eat the right kind of foods and stay away from unhealthy foods. Speak to your nutritionist and make a diet plan accordingly. Follow the guidelines and do regular exercise. These simple things will definitely help you to gain muscles in no time.