All your sweat lost in doing bench presses and squats will go in vain if body doesn’t gets enough of muscle growing material i.e. protein.
Protein is the basic requirement for ‘gaining’. If you want to gain and dream of having good physique, you have to take a proper diet. In overall bodybuilding program, diet is the most important part.
Vince Gironda was famous for his saying, “Bodybuilding is 80% nutrition”. The Iron-Man was absolutely right with his statement. As muscle growth is totally dependent on diet you take and hardwork you do in gym. For our readers, we’re listing some healthy foods for muscle growth.
Eggs are one of the most easily available food for muscle growth. An Egg contain 6 grams of protein and are also rich source of various vitamins, including Vitamin (A, K, B, D and E). Eggs contain amino acids which are required for building minerals like Zinc, Calcium and Iron.
Also Read – Best sources of Omega 3 fatty acids
Chicken breast is a great source of getting protein required for muscle build up. Reasons for suggesting chicken breast is that it’s low in fat, fully loaded with protein and other nutrition.
Supplements are required by body if you want to have fast and steady muscle growth. Whey protein are convenient source of protein available at an affordable price. Usually, gym lads take them after their workout as it provides a boost to muscle growth.
Oatmeal is great source of energy, particularly in morning. It’s perfect for giving start to your metabolism in morning. Other reasons being it’s low in fat and is rich in fibres, vitamins and various minerals.
Beef is fully loaded with protein and other necessary nutrients. It contains all nine amino acids and are easily digestible by human body. Beneficial minerals in beef not include protein but also zinc, iron, various vitamins like thiamine, riboflavin, niacin, pantothenic acid, B6 and B12 and antioxidant selenium.
Fruits and vegetables
Fruits and vegetables are a rich source of antioxidants and also provide numerous vitamins and fibers necessary for muscle growth. Not everyone eats beef, so it’s for all vegans to eat fruits and vegetables in healthy amount.
This is another food for all those who wish to build their muscles while maintaining their vegetarian diet. Quinoa contains all nine amino acids and is a rich source of lysine and iron. It is really important for bodybuilding as body cannot produce amino acids on their own.
Amount of protein and calories in above mentioned foods :
Eggs (100g): 13g protein and 155 calories
Chicken Breast (100g): 21g protein and 165 calories
Whey (100g): 0.9g protein and 21 calories
Oatmeal (100g): 2.4g protein and 68 calories
Beef (100g): 26g protein and 250 calories
Quinoa (100g): 4.4g protein and 120 calories
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