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Which foods help in growing muscle?  

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Which foods help in growing muscle?

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For growing muscles the major nutrients you would need are proteins,vitamins,calcium,carbs,fibre,healthy fats. Being a fitness enthusiast myself these are the few foods that i can suggest will definitely give results provided you follow a proper exercise regime:

Boiled Chicken: just plain,cleaned chicken legs and chest pieces boiled properly with pepper and salt for taste are an enormous source of protein and good fat. Cooked or Fried chicken consists of oil while plain boiled chicken is pure protein meat cleansed and free from antibodies.

Fruits and vegetables like oranges, bananas, carrots are rich in vitamins- C,B,E and fibres neede for growth.

Oats- Great source of of carbohydrates and low fat

Boiled Egg Whites: The outer covering of the yolk is essentially rich in proteins, contains vitamin-D and calcium and low fat concentration as well. The inside yolk is harmful as it contains high cholesterol.

Milk,Cottage cheese(Paneer), Curd, Yogurt or similar milk products : They are rich in cassey protein and great source of vitamin b and calcium and must eats for fitness enthusiast vegetarians.

Whey Proteins: Extremely rich in Proteins and probably the fastest way to build muscle. Not Natural Source of proteins but recommended as a supplement for body-building enthusiasts.

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Basically to grow muscle you need to have protein food, but alone only having protein food will not help you in  building muscle, you will also need the appropriate workout to breakdown your muscles. So what happens when you lift weights is that, your muscle tissues will be broken down and are in need of protein and amino acids.Providing protein at this right time will help you grow muscle and make them stronger. Some of the easily available food found in the market are below :

1. Eggs – An whole egg provides 6 grams of protein and an egg white contains only 3 grams.

2. Chicken – In 100 grams of chicken you can find 30 grams of lean protein.

3. Fish – In 100 grams of fish you can find about 20 grams of protein depending on the fish you consume, and added advantage is that fish contains amino acids and Omega-3.

4. Cottage cheese – In 100 grams of cottage cheese you can find about 18 grams of protein.

5. Soya chunks – This is one of the cheapest and best source of protein. In 100 grams of soya chunks you can find a whooping 52 grams of protein. But it is not recommended to consume it on a daily basis, because it can have unnecessary side effects.

6. Whey protein – Another best and lean source of protein is Whey protein. In one scoop of whey (30g) you can find 24 grams of protein. Only use this if you cannot fulfill your protein needs with food. 

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Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active. However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.

Some of them are:

Eggs– Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain

Chicken Breast– They are packed with protein and also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active. These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain.

Greek Yogurt– Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein. Greek yogurt contains approximately double the amount of protein than regular yogurt.

Shrimp– Shrimp are almost pure protein. While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.

Fish– Fishes such as Tilapia, Salmon and Tuna are rich in healthy protein along with a variety of Vitamins that helps the body to gain lean muscles and also ability to recover from tissue damage.

Soybeans– One of the most excellent source of protein, soybeans in any form should be added in ample amount to the diet if you want to gain healthy muscles. Soybeans are a particularly good source of vitamin K, iron and phosphorus.

Cottage Cheese/ Paneer– Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories. Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. Regardless of which type you choose, it’s a great muscle-building snack.

Beans– Various beans such as black-eyed bean and kidney beans contain around 15 grams of protein per cup. They are also excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.

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