your strength is seen where your muscles are seen. Muscle building takes both, strength as well as time and a proper eating of food. For building proper muscles, one needs to burn more fats and to nourish his/her cells and tissues more quickly. A balanced diet and consumption of safe muscle building foods is thus the most preferred requirement of a muscle builder. Every fitness trainer knows the value of muscle building foods for the growth of muscles. You never need to buy packs of expensive muscles nourishing supplements for this purpose and rather you need to make some changes with your diet and kitchen ingredients. Here are ten such preferred and safe food items which you can consume in order to ensure a safe build-up of muscles:-
1. Start Consuming Eggs:-
Eggs serve to be the super fast and the ready made source of proteins for humans. Eggs are rich in Vitamins and nutrients like Zinc, Iron, and Calcium etc. A single egg contains as much as 8-10 grams of protein in it. Being this much abundant in proteins, one can consume eggs daily at least one hour before or after workout to build healthy muscles. Egg yolk can be added directly in milk to consume it as a morning tonic before work-out or after work-out.
2. Eat Chicken Breasts For Proteins:-
Every 100 grams of chicken breasts contains approximately 30 gram proteins in it and as we all know that proteins serve to be the best muscle building ingredient for humans, one can add chicken breasts to his diet as a safe muscle building food. Remember to cook/prepare these chicken breasts at home. Market based processed or packaged products never come quality assured.
3. Stay Hydrated By Drinking Water:-
With efforts that make you perspire more, you need to drink more water as else it results in dehydration of the body. Muscle building requires you to be hydrated. Our muscles tissues need water and in actual, these tissues are nothing but 75% water it. Hydration thus helps you in tissue building and hence in the build-up of muscles as well.
4. Quinoa and Oats, The first choice of fitness trainers and body-builders:-
Both ‘Quinoa’ and ‘Oats’ are very rich in carbohydrates and proteins. These are also rich in essential amino acids essential for human body. Thus being very abundant in these nutrients, even the gym experts and trainers recommend both these names to be included in the list of kitchen ingredients for those who are on a muscle-building diet.
5. Eat Fruits like Pine-Apple, Papaya and Bananas:-
Fruits like Pine-apple, Papaya and bananas etc. have proteins in them. Pine-apples have an enzyme called ‘Bromelein’ in them which decreases the inflammation of muscles and increases the digestion of proteins. Bananas on the other hand are cheap, available in approximately all the seasons and suit the best for pre and post work-out food plans. Most weight-lifters and gym trainers thus choose bananas as a food for their work-out plans.
6. Eat Green Leafy Vegetables:-
You must have seen the cartoon character Popeye, right? He always kept a box of spinach with him so that he could gain an instant strength to fight with Brutus and to win Olive’s heart. Well, life of a muscle builder is just the same like Popeye. He needs to depend on green leafy vegetables for the most of his body needs. The Phytoecdysteriods contained in green leafy vegetables like spinach increase your muscle growth to approximately 20%. Green leafy vegetables are also an awesome source of nutrients, Vitamins and minerals which further boost the building of your muscles.
7. Sweet Potatoes Are Low in Carbohydrates and High in Nutrients:-
Sweet potatoes have a comparatively lower level of carbohydrates as compared to the normal potatoes. Sweet potatoes on the other hand are rich in nutrients. Sweet potatoes are rich in Vitamins like Vitamin-C, A and B6 etc. Sweet potatoes are also rich in minerals like Copper, Potassium, Riboflavin, Pantothenic acid etc.
8. Proteins Like Whey-Proteins:-
By consuming proteins like whey proteins, you can easily build your muscles. Whey proteins serve to be the best fat-absorbing proteins that a muscle trainer can consume in order to build muscles. When we separate the watery portion from curd in order to make cheese, this gives you a liquid rich in whey proteins. This protein is highly digestible and you can consume it in order to enhance a safe build-up of muscles. Most market based body building supplements are themselves based on proteins and whey proteins as their base ingredient. Thus consuming whey proteins and proteins can really help you in building muscles. You can rely on the most of dairy food products like cheese, milk, curd, yoghurt, reduced whole milk etc. to enhance your protein intake during the day and this further improves your chances of a better development of muscles during work-out.
9. Cottage Cheese and Chocolate Milk:-
Cheese (Cottage Cheese, Mozzarella Cheese or even Ordinary Cheese) contains a very abundant amount of proteins in it. These proteins make you feel full for a longer time and enhance the growth of your muscles. Same is the case with chocolate milk. Chocolate milk is as effective as a sports drink and proves to be a great exercise to enhance metabolism, damage because of exercising to the body and to minimize the level of exhaustion.
10. Brown Rice, Lentils and Chickpeas:-
Consumables like rice, lentils and chickpeas etc. can be consumed as a part of workout diet to enhance the build-up of muscles. These consumables are abundantly rich in proteins and this benefits in the growth of muscles. Besides this, it enhances digestion and makes a person feel full for a longer period of time. Similar kind of effect can be achieved adding almonds, nuts and dry fruits to a person’s diet. These dry fruits serve to be a great source of proteins for humans. Almonds soaked in water overnight can be added with milk along with some sugar to turn it into a great workout drink.