9 Nutritious Superfoods to Build Muscle & Strength
The heavier weights you lift, the stronger and bigger your muscles grow. Correct?
It is true but not completely right.
Let’s fix it!
As you workout; you lift weights, you do various stressful and strength exercises. These activities slowly lead your muscles to damage.
Your muscles need to be recover. And here, nutrition and proper rest play an important role to recovery and repair of damaged muscles.
In simple words… The more you workout, the more repair you gets and your muscles grows bigger as possible.
That’s why taking a proper diet and rest is as important as hitting hard in the gym.
Sleep is vital to rest your body. It improves growth and mental alertness. And if you are taking 8-10 hours of sleep you are on right track. You can also read these 69 Better Sleep Tips that improve your Sleep Quality.
Read More: Foods that help you sleep through the night
Nutrition is the worthwhile part to muscle recovery and growth. A balanced intake of nutritious foods will help you recover fast and make you feel more energized throughout the day.
And bodybuilding experts also accept this, they say,”Bodybuilding is 80% nutrition!”
But if you are not sure what to eat, then this article is for yours. Where we are focused on vegetarian foods to improve your muscle-building and weight loss efforts.
Here we’ve compiled a list of 9 highly nutritious foods that will help you build muscle and strength fast.
9 Superfoods to Build Muscle & Strength
Eggs are packed with nine types of essential Amino Acids, High-Quality Proteins, right Fats, Riboflavin, Folic Acid and Vitamins like A, E, K, B12.
Additionally, Egg has Choline, a water-soluble Vitamin as an essential nutrient for repairing muscles.
If you are a beginner then eating 2 eggs daily can boost up your muscle building game.
Milk is loaded with almost all sorts of things necessary to muscle and strength build up. It has two types of Proteins, Whey that is about 20% and Casein about 80%.
Milk is one of the best pre-workout drinks like low-fat chocolate milk.
Take a glass of low-fat skimmed milk after the workout. Because Milk is better than any other artificial sports drink.
Protein: 14gm/100gm serving
Like eggs and unlike most grains, Quinoa is loaded with all nine essential Amino Acids that your body can’t produce. Quinoa has more protein per cup than brown rice and Oats.
Quinoa known as American King of Grains is rich in Fiber, Nutrients like Calcium, Potassium, Phosphorus, Magnesium, and Riboflavin, Folic Acid, Beta-Carotene etc.
Include Quinoa in your cooking like Soups, Salads etc.
As you know that Protein is the essential nutrition for building the muscle mass.
Along with Proteins, Carbohydrates and good fats also play an important role in the muscle building Process. Oats have a perfect combo of these three essentials.
Oats also reduce cholesterol, boost the energy, prevent the heart diseases and diabetes.
A steaming bowl of freshly cooked oatmeal is the perfect way to start off the day.
Eating the Spinach is the ultimate way to build up the strength and muscle mass. Many studies show that Spinach boosts up the conversion of Protein into muscle mass process.
Spinach is low in fat and cholesterol, and High in Niacin and Zinc. These green leaves are packed with protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
A study conducted by Rutgers University says, “eating two pounds of spinach per day may increase muscle growth by up to 20 percent.”
6. Sweet Potato
Sweet Potatoes are one of the best Superfoods to build muscle and strength. As the nutrition part, It is pretty similar to the oats which you can intake to increase the consumption of carbs.
Sweet Potatoes are loaded with many nutrients and Vitamins such as B6, C, E, D, and Iron, Copper, Magnesium, Quercetin. Eat them roasted or Grilled.
Broccoli is one of the best food in all cruciferous vegetables that promote building the muscle mass and boosts the energy levels.
This green vegetable has a high amount of phytochemicals and anti-estrogenic indoles that fight the Cancer.
Additionally, Broccoli is low in calorie and high in soluble fibers.
Flaxseeds are one of the best plant-based sources of fibers, proteins, and healthy Omega-3 essential fatty acids as well. The best way to intake the flaxseeds is to use it in powder form.
You can use flaxseed’s powder in your Cereals, Soups, Salads, Smoothies etc. Or you can intake this before heading towards the bed. Just add 1 tbsp flaxseed powder in the yogurt or milk.
Almonds are also considered good for a bodybuilding diet due to high Protein and Fiber content inside. This dry fruit is also packed with many antioxidants that help your body to fight free radicals.
Eating almonds lower the risk of high cholesterol and heart diseases. Eat one ounce or 28gms of almonds daily, soaked or roasted.
We prefer vegetarian foods. But if you are non-vegetarian then you have many other options available, you can include in your diet.
No matter what you are(vegetarian or non-vegetarian), Water is essential for you. So try to drink plenty of water throughout the day and take good sleep.
Keep Smiling and be Happy. 🙂