Muscles development goes beyond the routine exercises. Eating plays a great role in the recovery of muscles, adaptation, and strengthening. Without the relevant balance of protein, carbohydrates, healthy fats and micronutrients, the body would find it hard to restore the muscle fibers after a training session. The diets used to pack on muscle need not be radical and sophisticated. Good nutritious easy to eat foods that are taken regularly can be seen to make a difference in strength, recovery and performance. The understanding of how different foods impact on muscle building can be applied to compose a meal which will assist in training, reduce fatigue and lead to faster and more lasting changes.
Eggs
Eggs are the best sources of protein foods due to the high quality protein available in eggs. They too are the providers of all the required amino acids which are needed in repairing and developing the muscles. Egg yolks contain also vitamins, healthy fats, and choline that facilitates muscle functioning and recovery.
Chicken Breast
The chicken breast is also a necessity in building the muscles as it is lean and high in protein. It helps to rebuild the muscle tissues after the exercises without providing excess fat. It is also multifunctional and can be readily integrated into the daily meal.
Greek Yogurt
In Greek yogurt, there is a combination of slow digesting casein and fast digesting whey. It does not only ensure that muscles are mended in the immediate, but a prolonged recovery is obtained. It contains also a lot of calcium that aids in muscle contraction.
Salmon
Salmon is also rich in omega-3 fatty acids and it also provides high quality protein. These are good fats that will reduce inflammation, enhance muscle recovery and give joint health that is essential in the normal training.
Lean Beef
Lean beef is rich in proteins, iron, zinc and creatine. They are nutrients which help in providing oxygen in the muscles, muscle strength and endurance. The creatine is naturally found in beef and enhances the generation of power.
Cottage Cheese
Cottage cheese has an abundance of proteins (casein) which is digested slowly. This makes it optimal in the muscle repair during the long term especially before sleep. It also provides the muscles with calcium.
Quinoa
Quinoa is a form of complete protein or the one containing all essential amino acids; a complete protein is a vegetarian one. It is great carbohydrate source also, that replaces muscle energy store that assists in strenuous physical exercise and prompt recovery.
Lentils
Lentils contain whole grains of protein, fiber, and complex carbohydrates. They also help to repair the muscles and have no influence on the formation of energy levels establishing muscles as the most effective to utilize during prolonged training.
Nuts
Nuts are also sources of healthy fats, protein and calories which help in building the muscles. They help to balance the hormones and provide energy needed in the strength training.
Sweet Potatoes
Sweet potatoes are rich in carbohydrates and muscle glycogen is depleted during exercise and it must be replaced by carbohydrates. They also contain potassium which is used to regulate muscle contractions as well as reduce cramps.
Spinach
Spinach is also an iron, magnesium and anti oxidant source. These nutrients are beneficial to oxygenate the muscles, improve muscle strength and recover faster and reduce oxidative stress related to exercise.
