► Muscle building takes place with a combination of exercise and good nutrition.
► Proteins are the building blocks of muscle. After exercise there is wear and tear of muscles. Consuming adequate protein will ensure muscle repair and growth.
► On an average, an individual who exercises will need 0.8 to 1.8g protein per kilogram body weight per day depending on the type of exercise.
► Carbohydrates enhance the absorption of protein in the body.
► A combination of protein and carbohydrate after a workout is ideal for muscle building.
Egg is known as a complete protein. Cholesterol present in the egg yolk interacts with steroid hormones, enhancing muscle building. One egg yolk a day does not contribute to bad cholesterol so there is no negative impact on the cholesterol profile.
In addition to these nutrients eggs also contain vitamin A, B12, choline, lutein and zeaxanthin which have several health benefits.
One egg white contains about 3g of protein. Five or six egg whites along with one yolk is the perfect combination.
Fish contains protein and omega 3 fatty acids. 50g of canned tuna or salmon/grilled fish provides 10g of protein.
While protein builds muscle, omega 3 fats inhibit the breakdown of muscle. Omega 3 fats also help improve heart health.
High content of protein in beef makes it a good choice for building lean muscle. Beef contains all the essential amino acids. 35g of lean beef provides 10g of protein.
In addition to this it contains B vitamins and creatine. Creatine is an important component in muscle building.
Care must be taken to choose lean cuts of beef (those with minimal fat) so as to prevent adverse effects on the cholesterol profile. Some amount of saturated fat is acceptable because it maintains healthy testosterone levels. Testosterone helps build muscle.
Being lean meat, chicken provides good quality muscle building protein and almost no saturated fat. The chicken breast is among the best post workout meal options as it contains complete protein.
40g of cooked chicken provide 10g of protein.
Milk and its by products like cheese, cottage cheese and yoghurt contain whey and casein which are known for improving muscle mass. Cottage cheese and yoghurt are fermented products which contain live bacteria that help improve digestion and absorption of nutrients.
Consuming low fat dairy products will prevent fat gain. Calcium and vitamin D are also found in dairy and benefit bone health. 250ml of low fat milk or 200g low fat yoghurt will provide 10g of protein.
Lentils are often overlooked but are a great contributor to building muscle mass. They are easy to cook, inexpensive and one cup of cooked lentils contains about 40g of protein.
The benefit of chickpeas is more from the carbohydrate point of view than protein. Chickpeas are a good source of low glycemic index carbohydrate (high fiber content) that helps building mass while staying lean.
This is beneficial for a person who is having a tough time building muscle mass as a result of being too thin.
An apple a day keeps muscle fatigue away. Certain polyphenols in apples increase muscle strength, decrease fatigue and allow increased training time.
Apples also have fat burning properties which make them a good pre workout carbohydrate source.
Mixed Nuts (Almonds & Walnuts)
For a vegetarian diet, almonds and walnuts are a source of good quality protein. They are especially beneficial to individuals looking to gain muscle mass. Aside from being fat-burning, muscle building foods, these nuts are also rich sources of Vitamin E, magnesium, omega 3 fatty acids and phosphorus.
Peanut butter is a good source of protein and omega 3 fats. Since about 20% to 30% of the daily calories come from fat, peanut butter is a good energy source. A peanut butter sandwich after a workout will provide the protein and carbohydrate necessary to begin muscle repair and building.
Disclaimer - All information and content on this site are for information and educational purposes only. The information should not be used for either diagnosis or treatment or both for any health related problem or disease. Always seek the advice of a qualified physician for medical diagnosis and treatment. Full Disclaimer