When you think of foods that build muscle there are a lot of superfoods for the muscles which can help in this process.
There’s no scientific definition of a superfood, but most nutritionists consider the category to be superstar food that far exceeds basic nutritional content.
While your gym instructor may tell you that using supplements will help you in body building, experts believe otherwise.
Supplements available in the market may be helpful, but until you’re nourished internally, no foreign food will help you.
Hence, before buying them, it is important to first consume energy from natural resources.
Some of the superfoods for the muscles are,
Eggs: The Sunday breakfast should be made compulsory every day. Do not over do it. Stick to consuming 1-2 eggs.
See the difference in your energy levels. The protein content in every egg is 6 to 8 grams. Other than this, eggs are also rich in vitamins, zinc, iron and calcium.
Eggs are a good source of vitamin B12, riboflavin, and folic acid, which provide more energy for a prolonged workout.
Sweet potato: These orange tubers are a powerhouse of nutrients, from carbohydrates to minerals to antioxidants.
For starters, they have about 84 grams of carbs per cup, so they’ll keep you fueled during a long workout or replenish your energy stores after.
And since they’re low on the glycemic index, they can help prevent blood sugar spikes (and therefore weight gain).
“Sweet potatoes are also a good source of potassium, delivering about 14% of your daily value in one cup. Studies have shown that potassium plays a role in both muscle tissue repair and preventing muscle fatigue,” research says.
Chicken breast: It is the most worked muscle, hence it is also the healthiest. It is packed with 30 grams of protein in every 100 grams of chicken breast.
Consuming this every day for either lunch or dinner can make a huge difference.
Garbanzo beans (Chickpeas): “No one thinks about beans when it comes to exercise fuel, but for long-lasting energy, beans are excellent,” research says.
Garbanzo in particular packs roughly 9 grams of protein and 27 grams of carbs per half cup—a combination great for pre-workout fuel and post-workout muscle building.
These beans are also rich in iron, providing about 15% of your daily value.
Research has shown that insufficient iron supplies can reduce the oxygen transport capacity of your body, therefore decreasing performance and endurance.
Bananas: These are one of our best sources of potassium, which is an essential mineral for maintaining normal blood pressure and heart function.
The average banana contains approximately 450 mg of potassium and only 1 mg of sodium, making it the perfect fruit to fight high blood pressure and protect against atherosclerosis.
Along with helping to lower blood pressure, potassium prevents the weakening of the body’s bones.
The potassium found in bananas neutralizes the high amounts of sodium in one’s diet, thus allowing for healthy amounts of calcium to remain within the body.