Advertising
Advertising

Improve The Efficiency Of Your Workout by Adding These 10+ Foods That Build Muscle

Improve The Efficiency Of Your Workout by Adding These 10+ Foods That Build Muscle

Exercise is most probably the best way to keep yourself fit and in good shape. However, what a lot of people actually don’t know is the fact that your eating and feeding pattern also has quite a lot to say about it. Very quickly, we’ll like to run down a few foods that increase the efficiency and results of your exercise regimen by contributing through muscle building .

Lean Beef

    If you want to gain muscle mass, lean beef should be a regular in your diet. It is packed full of a lot of constituents, including zinc, iron and B-vitamins, all of which make a conducive environment for the growth of muscle mass. It also provides your body with high volumes of proteins and amino acids that stimulate muscle growth. If you’re trying to lose weight, you’ll be happy to know that a 3oz serving of lean beef has the ability to provide the same amount of protein as 1.5 cups of beans.

    Chicken (but without the skins)

      Just as it is with beef, chicken is also an amazing source of protein, which is important for the growth and repair of muscle tissues, the overall health of the bone and maintaining weight[1] . All you have to do is go to a local grocery store and you’ll easily find chicken meat that is cut into single serving sizes and which can be quickly seasoned and processed.

      Advertising

      Cottage Cheese

        Although not many people are aware of this, but cottage cheese is actually almost completely full of casein protein. Casein is a protein that causes slow digestion, meaning it is just [perfect for building muscles. For people who have to go long periods without consuming food, cottage cheese is perfect. It is also an excellent source of vitamin B12, calcium and other nutrients.

        Eggs

          Eggs are a source of high quality protein, nine highly important amino acids, chlorine, the ideal type of fat and vitamin D. what more do you want? Eggs are not hazardous[2] in any way to your health and are quite easy to buy, too.

          Whey Protein

          Advertising

            Whey protein supplements are popular in the fitness because they [provide a quick and convenient source of protein at very cost effective prices. They are used by bodybuilders immediately they wake up, after their workouts and even in some of their meals. For those who aren’t bodybuilders, a little scoop in our shakes immediately after workouts will do just fine.

            Fish

              Fish are another rich source of protein and they are also rich in omega-3 and fatty acids. The omega-3s are especially important because they help speed up the process of fat loss and ensure that the body processes such as metabolism and homeostasis functions as they should

              Oatmeal

              Advertising

                Due to its low glycemic index (GI) value and the fact that it is processed minimally, oatmeal is actually an awesome source of carbohydrates. A low GI diet is beneficial for the following reasons:

                – It is high in fiber and micronutrients

                – It increases satiety

                – It reduces hunger

                – It also speeds up fat loss

                Whole Grains

                Advertising

                  Whole grains help in a more efficient digestion process and provides more nutrients that the processed and refined grains [3]. Due to this, it promotes energy and the overall health of a human being. Brown rice particularly can help boost your growth hormone levels and that in turn can enhance muscle growth and fat loss.

                  Fruits and Vegetables

                    Although it might seem like fruits and vegetables seem to appear in every list that has to do with maintaining health, it is just because they’re so great. They are rich in antioxidants and provide a lot of other nutrients, including vitamin C, vitamin E, etc. also, fruits and vegetables provide fibers which your body needs to help in proper digestion and intake of nutrients.

                    Healthy Fats

                      Although we have been generally taught not to consume fats and their mere mention in this list might make you question its authenticity. However, there are good fats which are essential for the growth of muscles. As a matter of fact, they play important roles in the production of hormones (especially testosterone and growth hormones) which help drive the growth of muscles and the gaining of strength. Also, fats are essential for the maintenance of certain bodily functions. Examples of good fats are polyunsaturated and monounsaturated fats,, which can be found in salmon, nuts, leafy vegetables, avocados, etc

                      Reference

                      More by this author

                      Tanvir Zafar

                      The founder of ISU Technologies, passionate in writing about entrepreneurship, work and technology.

                      20 Best Places to Work for a Great Career in 2019 How to Be Innovative and Creative at Work 15 Best Books for Entrepreneurs to Start Reading Right Now 8 Powerful Reasons to Love Your Enemies 22 Team Building Activity for Work That Are Fun and Encourage Creativity

                      Trending in Health

                      1 12 Things That May Cause Breast Cancer You Should Avoid 2 How to Eliminate Work Stress When You’re Stressed to the Max 3 Do Vitamins for Weight Loss Work And How? 4 Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters 5 15 Simple Ways To Overcome Depression And Sadness

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on February 15, 2019

                      Why Is Goal Setting Important to a Truly Fulfilling Life?

                      Why Is Goal Setting Important to a Truly Fulfilling Life?

                      In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

                      And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

                      Why is goal setting important?

                      1. Your needs and desire will be fulfilled.

                      Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

                      For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

                      Advertising

                      Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

                      After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

                      So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

                      2. You’ll find out what truly motivates you

                      The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

                      The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

                      Advertising

                      We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

                      What we think we want will rarely provide us with what we actually need.

                      3. Your state of mind will be a lot healthier

                      We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

                      Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

                      But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

                      Advertising

                      What you truly want and need

                      Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

                      Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

                      Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

                      When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

                      Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

                      Advertising

                      Nobody needs a mansion or a sport’s car but we all need love.

                      Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

                      Nobody needs to be famous but we all need peace, calm, balance and happiness.

                      The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

                      It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

                      Now all you have to do is see past the fraud and deception and find the right path.

                      Featured photo credit: Unsplash via unsplash.com

                      Read Next