Food helpers to build muscles!

Your body is an amazing machine. In fact, did you know that the human body has over 600 muscles? And unlike you, your muscles never sleep. Yep, even when you’re resting, some muscles are still hard at work.

For example, your heart muscle (cardiac muscle) never takes a break, as it pumps blood 24/7 to keep you alive. The smooth muscles in your digestive system are also diligent workhorses, helping you digest your food.

Now, what about when it comes to building those muscles? Well, look no further than your kitchen. Here are some helpful food friends that can help you fire up your muscle-building fitness routine.

The goal is to get all the vitamins and minerals your body needs, along with a regular training schedule that focuses on muscle gains. Fill up on nutrient-dense whole foods rather than processed options.

Food friends

• For high-quality protein that’s essential for muscle repair and growth, choose chicken breast, turkey and lean meat.
• Scrambled or boiled, eggs are a muscle-building powerhouse. They contain substantial amounts of protein and essential amino acids.
• Don’t skip the fish! Salmon and tuna are rich in protein and healthy Omega-3 fatty acids which help with muscle recovery.
• Browse the grain aisle and try quinoa. It’s a complete plant-based protein source, great for vegetarians who are looking to build muscle.
• No preparation needed; Greek yoghurt contains a combination of fast- and slow-digesting proteins that helps with muscle growth.
• Looking for something to snack on? Try almonds, chia seeds and walnuts. These nutty helpers give you a dose of protein and healthy fats plus help with muscle repair.
• Cottage cheese is high in casein protein, which digests slowly and provides fuel to your muscles.
• It doesn’t always have to be about meat. Lentils and chickpeas are good plant-based protein options with plenty of fibre for muscle recovery.
• Don’t forget the post-workout snack. Try sweet potatoes, which are filled with complex carbs to restore glycogen and provide sustained energy.

Tips

• You need sustained energy for intense workouts, so combine your protein with a complex carbohydrate for maximum boost.
• Try to have a balanced meal of protein and carbs within 30-60 minutes after your workout to improve your body’s recovery process.
• Overtraining can undo all your good efforts, so make sure you allow yourself time to rest and recuperate. Rest days are necessary, so take them!
• Remember: you need to be taking in enough calories to build muscle.
• Muscles are made mostly of water so stay hydrated. Without enough water, your muscles can cramp and you won’t perform as well.

Good to know

Your muscles love protein. If there’s one substance to include in your diet when your goal is to build muscles, think protein power.

Following a workout, muscle fibres can tear slightly. Protein helps repair these tears, making your muscles stronger over time. 

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.