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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.

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      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

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            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

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                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

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                  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.

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                      Last Updated on December 13, 2018

                      12 Practical Tips To Stay Fit For Christmas

                      12 Practical Tips To Stay Fit For Christmas

                      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                      1. Eat Before Heading Out

                      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                      2. Select The Treats

                      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                      3. Avoid Skipping Meals

                      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                      4. Drink With Moderation

                      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                      5. Be Active

                      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                      6. Get Out Of The House

                      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                      7. Don’t Skip Your Strength Workouts

                      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                      8. Set Realistic Goals

                      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                      9. Enjoy Yourself

                      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                      10. Drink A Lot Of Water

                      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                      11. Eat Less And More Often

                      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                      12. Prioritize Your Workouts

                      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                      Happy Holidays everyone!

                      Featured photo credit: rawpixel via unsplash.com

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