[dropcap]T[/dropcap]hey do say that 80% of the muscles are made in the kitchen. It is a controversial belief and not everyone agrees with it. Regardless of whether 80% is the right proportion or not, for the result you’re after, you need to workout, recover and consume the right food for muscles.
Let’s face it: working out every day is not enough to build muscles. If you workout without leaving plenty of recovery time, you are more than likely to over exercise and lose muscle tissue – not gain it. You also need to consume the right food for muscles to grow.
There is an abundance of food for muscles in the supermarkets; you just need to know what to look for. Your “food for muscles” basket should be filled with protein, carbohydrates, fruit and vegetables, good fats and green tea instead of coffee.
Food for muscles: protein
Protein is vital when it comes to muscle repair and growth. It’s found in most food sources in the form of amino acids. Eat food that’s rich in essential amino acids to ensure muscle growth.
They are cheap, easy to cook and high in protein. The most nutritious part of the egg is its yolk. You can have them boiled, in an omelette or just scrambled.
It’s rich in protein and omega-3 fatty acids. Eat oily fish and, if you opt for salmon, go for wild salmon. Farmed salmon is somewhat deficient in omega-3. Place a salmon fillet (skin down) on a sheet of oiled foil.Add salt and pepper, dill and a couple of slices of lemon on top. Fold the foil to make a parcel. Bake in a pre heated oven for 20-30 mins until cooked. Serve with boiled brown rice and steamed broccoli.
Red meat such as beef or veal is rich in protein and other muscle building nutrients. Treat yourself to a grilled steak with a portion of mixed vegetables on the side from time to time.
Food for muscles: fruit and vegetables
Fruit and vegetables should be in your diet regardless of your goals. Fruit and vegetables contain an abundance of vitamins, minerals and other nutrients your body needs on daily basis.
They are rich in fibre and cancer-fighting agents, but low in calories. Steamed broccoli is the perfect companion to meat, chicken and fish.
It’s rich in nutrients that prevent muscle and bone loss. It’s good as a salad or on the side of your main course. Eat spinach as often as you can and you’ll soon have Popeye’s biceps.
They are rich in the disease-fighting vitamin C and antioxidants. Eat oranges instead of drinking orange juice.
Food for muscles: carbohydrates (carbs)
Like everything else, there are good and bad carbohydrates. Avoid foods that are rich in refined sugars (bad carbohydrates) such as biscuits, chocolate, jams, snack bars etc. Eat good carbohydrates such as:
They are rich in carbs and fibre. You should start your day with a bowl of oats.
It’s gluten free and it contains more fibre and protein than rice and oats. Boil it for 20 mins and have it with chicken and spinach. Just bare in mind that quinoa triples its volume when cooked.
They are a good source of both carbohydrates and protein. Beans (apart from green beans) pack plenty of calories and ideal for those who require more calories to build muscles.
Food for muscles: good fats
Eat the good fats in order to lose body fat and make your muscles show.
It lowers body fat and increases testosterone levels. Oily fish is the main source of fish oil but it’s doubtful that you’ll eat enough of it to meet your recommended daily intake. You could use a fish oil supplement to make sure you meet your daily intake.
They are rich in fibre, protein and omega-3. A good way to take is; mix 1tsp of ground flax seeds with berries of your choice and yoghurt and take before bed.
They are rich in good fats (mono and poly-unsaturated fats), protein, fibre, potassium and a whole bunch of other nutrients. Eat a handful of almonds, hazelnuts, walnuts or any other nuts once a day or sprinkle in salads.
As you can see, food for muscles is everywhere. You can get it from your local supermarket and it doesn’t have to be expensive.
[quote_box_center]Just remember to allow plenty of recovery time after a workout and to eat plenty of food for muscles to achieve your goals of putting on lean muscles.[/quote_box_center]