Three basic nutrients for muscle strength

  1. Protein is essential for muscle repair and growth. Good sources of protein include lean cuts of beef, skinless chicken, whole eggs and egg whites, fish, whey or and low-fat dairy.
  2. Carbohydrates are required to give energy especially during high-intensity activity. The best choice it to use slow digesting carbohydrates because they digest slowly and provide energy for a longer time.
  3. They are also better for stabilizing blood-sugar levels. Slow carbs include brown rice, yams, quinoa, and whole-grain breads. Avoid sugary sweets and sodas as these empty calories can raise the blood sugar—and insulin level and are more likely to be stored as body fat.
  4. Fats are necessary for the absorption of a number of important vitamins, and also in the production of key muscle-building hormones like testosterone. Unsaturated fat comes from olive and canola oils, nuts and seeds, and fatty fish and saturated from meat, dairy, and eggs.

Foods to increase muscle strength

  1. Dairy products provide valuable amounts of nutrients, including calcium a mineral crucial for positive bone health and protein. 15 to 20-percent of daily calories should come from protein in order to increase muscle mass. Low-fat dairy products are better because whole milk, high-fat cheeses and heavy cream contain saturated fats that is unhealthy fat,it can lead to heart diseases.

    Dairy products

  2. Meat and poultry provide rich amounts of nutrients, including B-vitamins, iron and protein. Meat and poultry provide more protein than most other foods, including dairy products. Meat and poultry baked or grilled in olive or canola oil contain less saturated fat than those prepared in butter or creamy sauces or are deep fried.
    Meat and poultry
  3. Whole grains are grains that have not lost nutrients during food processing. They provide a variety of vitamins and minerals and rich amounts of dietary fiber. They   give energy to muscles like carbohydrates, which allows them to grow and function properly. Whole grains that are rich in nutrients  include whole wheat, bulgur, barley, quinoa, corn, wild rice and brown rice.

    Whole grains

  4. Protein and carbohydrate recovery shake should be made a part of the muscle building program. Drinking a protein and carbohydrates shake before workout  gives a  power nutrition that puts a break on excess muscle breakdown, refills muscle energy  and  increases blood flow to the muscles.
    Protein and carbohydrate recovery
  5. Cottage cheese Cottage cheese contains a high quantity of casein which is the slow digesting dairy protein. It raises the amino acid levels in the blood slowly and keeps it elevated for a long time. Cottage cheese also contains good bacteria that helps to breakdown and absorb all the nutrients.
    Cottage cheese

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