We all know what muscles are and what are the basic functions that a muscle perform. Secondly, we also know it that by lifting weights and doing high intensity workouts we can build muscle. But do you know that to build muscles, along with the timing of nutrition, there are some foods that are more effective than others at helping you build muscle.
Below are a list of foods essential to building muscle:
Eggs: Rich source of protein and provides important vitamins and minerals.
Nuts: They are rich in fibre, Omega 3 fatty acid (lowers LDL levels) antioxidants such as Vitamin E and selenium
Beans: Apart from being a rich source of protein, it is also a good source of both soluble and insoluble fibre.
Yoghurt: Rich in protein and carbohydrates, and good for muscle recovery & growth.
Milk: A rich source of protein , calcium, phosphorus, riboflavin and other essential amino acids.
Fish: Contains omega -3 fatty acids and good source of protein.
Water: Water is essential to deliver nutrients to your muscles for growth & repair. So, water is key to building muscle.
Including these ingredients in your diet will recover your muscles and tissues and provide your muscle with nutrients to keep your muscles pumping for longer time.
Fiber is an essential nutrient in your diet. Fiber is in the form of soluble fiber as well as insoluble fiber. The soluble fiber binds with the fatty acids in the stomach and the arteries. This helps to regulate blood sugar and reduces the over all cholesterol. The insoluble fiber removes toxins from your colon and balance intestine acidity.
Research has shown that people who consumed the highest amount of fiber were 22 percent less likely to develop heart and health related risks. Fiber helps in controlling diabetes and heart disease risks because it improves cholesterol levels, blood pressure, inflammation and blood sugar levels. Besides it, fiber also has the property to bind along with the toxins and remove it from the body quickly. Read on to find out how much fiber your need, and best sources of fiber for your body. Read more