Manisha says Food For Muscle and food for muscle gain as important topics to be discussed. We are rarely concerned about our physical building in our regular work life. Dietary routines, gym workouts, and fitness arches are not yet enough for a healthy body. The solution to all our health issues is always a healthy and balanced food plan with Healthy Foods Good Taste.
It might be tedious to organize a food routine, but it is a simple way to build up a muscular, healthy, and stretched body.
Carbohydrates and fat are essential to acquire strength while protein is a major source for maintaining a lean and muscular body. Food ingredients we consume are the primary sources of calories (i.e. protein and carbohydrate has 4cal/gm, and fat consume 9cal/gm) which are helpful food for muscle gain.
We often like to eat sweet, spicy, and attractive food items, but we should be able to measure their consumption
ratio focusing on our health.
According to Recommended dietary allowance (RDA) our meal plan should follow certain guidelines:
Essential food for a muscle builder
These are the essential food for muscle or food for muscle gain you should know. These are the general food you get around yourself. So, you don’t need to seek special food for muscle gain. These foods are the best food for muscle gain.
1. Brown rice
It has components like B vitamins, iron, folate, magnesium, and selenium which supports various biological functions in our body. The fiber present in brown rice lowers cholesterol, prevent blood clot, helps in proper digestion, and promotes fullness to your body.
Meat such as chicken, fish, pork, and lamb are the source of protein, minerals, and vitamin B12. However, the consumption of meat should not be more than 46gm for females and 56gm for males per day. It reduces inflammation to your body and protects cells from radical damage during the workout session.
Oranges, bananas, guavas, pineapple, dried fruit, apples, etc. are rich source fiber, vitamin, and folate (folic acid) that helps regular bowel, lowering cholesterol, maintain blood pressure and fluid balance in body.
Eggs are all rich in protein, fats, B vitamins, choline, vitamin D, iron, zinc, and many other nutrients. It helps in muscle gain and a good source of energy production in your body. It is beneficial for muscle recovery and building greater muscle response.
Yogurt is rich in calcium, riboflavin, B vitamins, and potassium. Yogurt is very beneficial for promoting bone health, relieving bowel disease, maintain weight balance. Calcium is essential for muscle contraction, while casein protein increases lean mass to your body.
Vegetables are an important source of folate, vitamin C, minerals, nutrients, potassium and dietary fiber. Vegetables help in reducing heart risk, can protect certain cancer, heals wounds, maintain cholesterol and blood pressure.
Garlic promotes the compound allicin, which helps in reducing the stress hormone, regulate
cholesterol, blood pressure, and sugar level in your body.
8. Extra virgin olive oil
A compound named monounsaturated fat stimulates muscle growth, prevent tissue breakdown, and increase muscle sensitivity with the ideal use of glucose, minerals, and nutrients.
Also we should know that during the workouts these bodybuilding food is used by the players. These vegan bodybuilding food and nonvegan bodybuilding food will help them lots.
Nutrition tips for building muscle: Food For Muscle
1. Identify your body type (i.e. ectomorph, endomorph, and mesomorph) and plan your diet
2. Build a fun routine so you remain stick.
3. Prepare the correct meal plan ratio.
4. Eat sufficient carbohydrate, fat, protein, fiber, and other essentials in an adequate amount.
5. Keep the body hydrated.
6. Consume balanced meals that support calories.
7. Maintain your calorie level intact through the whole day workout.
8. Consider additional nutrition supplements.
Author: Manisha Regmi, Tilottama-02, Janakinagar, Rupandehi, Nepal