Muscle mass, protein build, muscle health, are probably terms related with frequent gym goers and fitness enthusiasts. But the truth of the matter is that these are terms that should be given the same importance as we do to our height and weight.
In a recent survey conducted by Inbody, a global leader in body composition analysis, it was found that 72 percent of Indians had poor muscle health and needed to gain muscle mass.
It is the weight of the muscles in your body, which comprises smooth muscles, skeletal muscles and water content in the muscles.
There is a usual disbelief that curling weights grow muscles, which in reality building muscles is not all about lifting weights. In fact, it is the diet that makes our muscles.
Exercise solely stretches and breaks our muscles. These breakages are very little in scale, and when we rest, our body repairs with the aid of proteins. This is what makes muscles stronger in due time.
Starvation and fat
The common craze of starving to lose weight or fat is fictitious, as the body does not burn fat when you starve, but in reality, it burns your muscles for energy.
So, when you want to lose weight, you have to work out to build muscles which will burn calories, whereby you will lose fat.
In this procedure, having the right diet is the most crucial part.
Here is a look into some protein-rich foods that can improve your muscles and give you a finer lifestyle:
Meet and eggs
Meat is an essential portion if you need to build muscles, since meat offers ready protein for the body to digest. Most meats from chicken to tuna comprise indispensable and non-essential amino acids that benefit protein synthesis.
According to the International Journal of Sports Nutrition and Exercise Metabolism, athletes require between 1.2 g and 1.7 g of protein per kilogram of body weight per day.
Milk and yogurt
Yogurt is affluent in potassium, calcium, and protein and is a lot compared to cottage cheese, yet unlike meat, it is debased on sodium.
Whereas, milk, on the other hand, is a combination of slow and fast protein with casein and whey. That is why milk is a great post-workout food item. Comparably, soy milk is well-advised as a fast-digesting protein which is as beneficial as white milk.
Nuts such as cashews and almonds are packed with protein, fats, and fibers which aid you to hold extra calories even after a tedious workout.
Beans and potatoes
Beans are not only a bang-up source of proteins, but also boost insulin response which impacts muscle growth positively.
Potatoes are usually considered a foe of bodybuilding, yet they render potassium which is indispensable for muscle building. Though potatoes should be prepared with little to no oil for the benefits to outweigh the negatives.
Chapati and brown rice
Wheat chapati is the best source of fiber and the compound selenium, which is critical for muscle building. It also consists of a good amount of Branched-Chain Amino Acids (BCAAs) and arginine which aids in the processing of proteins.
Brown rice is a slow-digesting whole grain that provides you with the longer-lasting energy required to rebuild muscles. It can as well help boost the Growth Hormone (GH) levels critical for lean muscle growth and fat loss.
By Sowmya Sangam