To get a toned and sculpted body, you need to eat the right kind of food. In this article, we will see what types of foods are best for building the muscles and attain that toned, fit look. Here’s a list of best muscle building foods.
An 85-gram, or 3-ounce, serving of roasted mutton contains 199 calories and no carbohydrates. Mutton provides 28 grams of protein, or 56 percent of the daily value, in each 3-ounce serving. Protein is essential for maintaining your muscle mass and building a strong immune system and this is why mutton is the perfect muscle building food.
An added advantage is that it contains Vitamin B-12 which is an essential nutrient for producing healthy red blood cells, according to the Linus Pauling Institute Micronutrient Information Center. A three-ounce portion of cooked mutton supplies 3.8 micrograms of vitamin B-12, or 32 percent of the daily value.
Eggs provide 155 calories (kcal) of food energy and 12.6 g of protein in a 100 gram serving. Eggs (boiled) supply several vitamins and minerals as significant amounts of the Daily Value (DV), including vitamin A (19% DV), riboflavin (42% DV), pantothenic acid (28% DV), vitamin B12 (46% DV), choline (60% DV), phosphorus (25% DV), zinc (11% DV) and vitamin D (15% DV). Cooked eggs are easier to digest.
Eating eggs is a great way to build muscle and this can help you to get a good muscle tone.
Bananas are rich in sucrose, fructose and glucose. They provide a lot of energy for the workout and ensure that the fuel for the workout is optimal. Bananas are great for increasing the stamina to exercise and make for a good pre-workout snack.
Brown rice is part of any bodybuilder’s diet. This complex carbohydrate provides the perfect nutrients for muscle building. Brown rice can be combined with many foods and it helps in attaining good muscle tone.
When your diet is unbalanced, you stand to lose muscle and bone through metabolic acidosis, a situation in which the body retains more acid than it excretes. To regulate the potential catabolic effects of an unbalanced high-protein diet, you can consume fruits and veggies. Apple have ability to help maintain muscle and bone.
Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt; the resulting concentrated product has twice the protein. Just check the ingredient list before you buy, though, as some companies like to cut corners by adding thickeners and gelling agents, such as pectin, in an effort to give inferior products that classic Greek yogurt taste and texture. The straining process used to create Greek yogurt results in a higher concentration of casein, a slower-digesting milk protein that provides the body with a steady increase in blood amino-acid levels.
A 2012 study published in Medicine and Science in Sports & Exercise showed that consuming casein before going to sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22% increase in protein synthesis. Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts—but always reach for the plain version and avoid those with added fruit and sugar.
You may not believe it, but a dessert may be the way to reduce bloating after a large protein meal. Scientists say that eating a kiwi fruit after a large meal of meat can help you avoid that “bloated feeling” and discomfort you get when you go overboard with the calories.The studies suggest that eating even a single kiwi fruit can help people digest proteins in red meat, fish, chicken and even dairy.
One fair sized cup of cottage cheese contains about 28 grams of protein. Cottage cheese is ideal for muscle building. It also contains high amount of casein protein which provides sustained protein release over a period of time.
Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source (as outlined above), it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.
Oranges provide this type of quick energy source. That’s why you always hear bodybuilders talking about eating or sucking on oranges before a workout.
Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking.
Mango is called the king of fruits not just for its taste and super flashy yellow colour, but also for the array of health benefits it offers. We give you 15 healthy reasons why you should stock up on mangoes this summer.
Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.
Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels.
According to natural health school.com , mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.
Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.
Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination.
Dates and Prunes
Dates and prunes are good snacks for bodybuilding because it has good amount of proteins to feed your muscle, it contains no fat, it increases the platelet count to fight antibodies, it helps regulate blood sugar to avoid cramps and unwanted contractions, and it contains enough dietary fiber to burn fats and to help in muscle growth.