Which 15 foods items must be included in your diet for muscles building - RCP BLOGS

Best 15 food items for Muscles Building :-

This 15 foods items must be included in your diet, if  you want to build muscles. But at the same time, these foods will also helps you to remain lean.

1) Eggs :-

Eggs provide high-quality protein which your body can easily digest and absorb at the same time, eggs contain high amount of leucine which will help you to build muscles. If you consume eggs in moderate quality the cholesterol found in egg yolk helps to increase your testosterone. Eggs are easily available in the market.

2) Sweet Potato :-

You must include sweet potato in your diet because it is a very good source of carbohydrates in a medium sized sweet potato. You will get about 24 grams of carbohydrates and it also contains a good amount of fiber. You will also get high amounts of vitamins and minerals, which will speed up your muscle building process. It is a good option to eat sweet potato after working out.

3) Milk :-

Milk offers a very good combination of slow-digestive and fast-digestive protein. Milk provides all essential for muscle growth and recovery. In a glass of milk you get approximately 8 to 10 grams of protein along with innumerable vitamins and minerals, which again will help you a lot in muscle building.

4) Chicken Breast :-

Chicken breast is a lean meat because 80% of its calories are derived from protein. The level of fat is very low and the best part is it contain vitamin B6, zinc, selenium and iron, which play a very important role in building muscles. It is cost-effective and also helps you build lean muscle mass.

5) Almonds :-

Almonds contain high amounts of antioxidants, vitamins and minerals. Which allow you to feel energized. Nuts provide monounsaturated fatty acids that are very good for your heart. Nuts are a good for combination of protein and good fats. So you should include a handful of nuts in your daily diet.

6) Quinoa :-

This is a very good source of carbohydrates. Quinoa is the only source of carbs which provides 9 out of 9 essential amino acids. It also provides high plays a very of lysine which plays a very important role in decreasing your muscle soreness, which plays a very important role in decreasing your muscle soreness. So, do include Quinoa in your diet.

7) Beetroot :-

It contain nitrate which increases the production of Nitric acid in your body, which results in a better blood flow in your body because of bitter blood flow and your muscles get a better supply of oxygen and nutrients and it also enhances the performance of your exercise. So, don't forget to include beetroot in your pre-workout meal.

8) Fish :-

Fish is a very good source of protein. It can easily be digested. It contains Omega 3 fatty acids, which help in joint health and muscle recovery and many fishes also contain Selenium and Iodine which enhance your metabolic rate.  

9) Apple :-

Apples contain ursolic acid, which helps in increasing your muscle strength and endurance. You should certainly eat an apple sometime in a day as a snack.

10) Oats :-

Oats is the healthiest grain on this planet. It is a very good source of complex carbohydrates, which wile provide you energy all day long. Low in fat, high in fibre, packed with vitamins and minerals. If you want to include oats in your diet the best time is breakfast, or you may consume it before working out.

11) Peanuts :-

Peanuts is a very good combination of protein, fats and carbohydrates. If in your diet you want to add good calories along with all other nutrients, then you should consume peanuts as a snack.

12) Tofu :-

Tofu is a plant protein of highest quality and for vegetarians. It is a very good source of protein for them to include in their diet. It contain Leucine which will help you a lot in muscle building. You will find good amount of calcium in tofu, which will help you in muscle functioning and bone health. 

 

13) Blueberry :-

If possible, you must include Blueberry in your diet because these contain high levels of antioxidants, which help in removing free radicals from your body. Which in turn results speeding up your muscle recovery.

14) Red Meat :-

If you want to add extra muscle mass to your frame then you must include red meat in your diet. It contains high quality protein. It is a very good amino acid profile along with high levels of vitamins and minerals, which will greatly help you building your muscles. But you must keep two things in mind.

First : Whenever you buy red meat, buy lean meat.

Second : Consume it after cooking it well.

15) Protein Powder :-

If we talk about protein powder than whey protein is the best source of protein. Since, after working out you required immediate recovery your muscles break-down. The amino profile in whey protein is so good that it helps in repairing you muscle cells immediately. It can be very easily digested and you can easily carry it around anywhere.

So, these were the 15 foods that will help you in muscle building and keep you lean. You must try and include these 15 items in your diet.