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Sweet Potato to Spinach: 7 superfoods for healthy muscle gain

Your muscle tissue is made up of 75 percent water. Drinking water is also very important to keep the muscles hydrated, strengthen them, and maintain energy levels.

Written By: Sakshi Verma New Delhi Published on: December 18, 2023 21:18 IST
10 superfoods for healthy muscle gain
Image Source : FREEPIK 10 superfoods for healthy muscle gain

If you want more flesh on your body muscles and want muscle strength, then exercising is very important. By exercising daily, you can build muscles in any shape you want. But sometimes exercise alone is not enough to get the desired shape. Along with this, it is also important for you to eat the right food. What you eat has a huge impact on your muscle mass. To build muscles and lose weight, you need to make a strict diet plan. You should eat food that includes protons, healthy carbohydrates, and healthy fats.

Know about the 7 superfoods you should eat to build muscles

  1. Water: Along with eating all these superfoods, one should also consume plenty of water. If there is no shortage of water while building muscles drink plenty of water after a workout. Your muscle tissue is made up of 75 percent water. Drinking water is also very important to keep the muscles hydrated, strengthen them, and maintain energy levels.
  2. Sweet Potatoes: Sweet potatoes can also be included in the diet for bodybuilding. It contains abundant amounts of fiber, potassium, and vitamins. Sweet potatoes can be eaten as a snack after a workout. Healthy things like vitamins 6, C, E, and D, iron, copper, and magnesium are found in carbohydrate-rich sweet potatoes. Eating sweet potatoes is also beneficial for improving the digestive system and weight loss. Eating grilled sweet potatoes does not cause protein deficiency in the body.
  3. Almond: Almonds are considered the healthiest for building muscles. Almonds containing protein, fiber, and Vitamin E are very beneficial for muscles. The powerful antioxidant found in almonds helps the body recover quickly after a workout. It also increases the energy level. The risk of high cholesterol can also be reduced with almonds. Eating almonds is also beneficial to avoid heart disease. One or two almonds should be eaten daily. It can be eaten either by roasting it, drying it, or soaking it in water. Yes, be careful not to eat it after frying it. Avoid eating almonds in large quantities.
  4. Flax Seeds: Flax seeds contain many nutrients which are useful in reducing body fat and building muscles. Omega 3 is found in large quantities in it. This reduces the irritation in the body and this is also necessary during bodybuilding because there should not be any swelling in the body after a workout. Fiber is also found in large quantities in it. Which increases energy level and also increases stamina. One should mix one spoon of flax seeds in curd or milk and drink it before sleeping. It can also be taken in many other forms.
  5. Spinach: Spinach also plays an important role in strengthening the muscles. According to research, the nutrients found in spinach increase muscle growth by 20 percent. Calcium found in spinach proves helpful in relaxing the muscles. It also removes muscle cramps and spasms. Also, the iron found in it helps in building muscles. Amino acids are found in green vegetables which repair the muscles. Besides, it is also useful for reducing weight, increasing energy levels, and increasing metabolism rate. Spinach should be consumed more in the form of juice or salai. Or can also be eaten as a sandwich.
  6. Milk: Milk is very beneficial for building muscles. Protein is also found in abundance in milk. Vitamins, minerals, and a good amount of carbohydrates are also found in milk. Besides, fat is also present in it which plays an important role in building muscles. Skimmed milk should be drunk daily after a workout. Many researchers say that chocolate milk is also beneficial for building muscles.
  7. Egg: Eggs contain protein which plays an important role in building muscles. In addition to the protein found in large quantities in eggs, it also contains essential nutrients like amino acids for building muscles. Besides, minerals, calcium, zinc, and iron are also found in it. Vitamins A, E, K, B, and B12, and folic acid are found in egg yolk. All these improve metabolism and convert obesity into energy. Muscles can be built in a healthy form by eating one to two eggs daily. You can prepare eggs in many ways.

Also Read: Black Coffee Twist to Chicago Smash: Sensational cocktail recipes to celebrate Christmas and New Year

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