In today's time, every person not only wants to look fit, but also wants to make his body strong and strong from inside. The health of muscles plays the most important role in keeping the body shapely and strong. With increasing age or due to lack of proper eating habits, problems like muscle weakness, strain and fatigue become common. Often people think that muscles can be built only by sweating for hours in the gym or lifting heavy weights, but the truth is that building your muscles depends 70 percent on your diet and only 30 percent on your workout. Without proper nutrition and a balanced diet, even the hard work done in the gym becomes ineffective.
The right balance of macronutrients is necessary to repair the wear and tear of muscles, their growth and to keep them flexible and strong for a long time. If you also want to tone and strengthen your muscles in a natural way, then you should immediately include some very special and nutrient-rich superfoods in your daily diet.
Why is proper nutrition important for muscle development?
Our muscles are mainly made of protein fibres. When we do any physical activity, workout or heavy work, the microscopic tissues of the muscles break down. To repair these broken tissues and make them stronger than before, the body needs 'amino acids', which we mainly get from proteins.
Apart from this, protein alone is not enough. Micronutrients like magnesium, potassium, omega-3 fatty acids and complex carbohydrates are equally essential for muscle contraction, relaxation and energy. If there is a deficiency of these elements in the body, then one starts feeling cramps, pain and weakness in the muscles.
Eggs and Chicken Breast: The Most Powerful Combination of Lean Protein
For those who follow a non-vegetarian diet, eggs and chicken breast are considered the best options for building muscles.
Egg is called nature's 'complete protein'. One whole egg contains about 6 grams of high-quality protein. An essential amino acid called 'Leucine' is found in egg yolk and white, which works to activate muscle protein synthesis. Eating boiled eggs after a workout helps in muscle recovery very fast.
On the other hand, chicken breast is a wonderful source of lean protein. It has very less amount of fat and very high amount of protein. About 100 grams of cooked chicken breast provides about 31 grams of pure protein. Along with this, the vitamin B6 and B-complex present in it provide the necessary energy to the body during workout.
A Boon for Vegetarians: The Magic of Paneer, Tofu and Soybeans
If you are a vegetarian and think that muscles cannot be made without eggs or meat, then this is your misconception. There are many such foods in Indian vegetarian kitchen which are no less than non-veg in terms of protein.
Cottage cheese is the most popular means of nourishing muscles for vegetarians. Cheese contains slow digesting 'casein' protein. When you consume cheese, it gets digested slowly in the body and continues to supply amino acids to the muscles for hours. This is the reason why eating cheese before sleeping at night or as a snack is considered very beneficial for muscle growth.
Tofu and soybean are also great stores of protein. Soybean is considered the king of plant-based proteins. About 36 to 52 grams of protein is found in 100 grams of soybean. The iron and phytonutrients present in it improve the flow of oxygen to the muscles, thereby increasing the stamina of the body manifold.
Pulses, sprouted grains and complex carbs will provide toughness.
Pulses, which are the heart of the Indian diet—such as gram, kidney beans, moong, urad and lentils—are extremely useful for strengthening muscles. Sprouts contain abundant amounts of fiber and complex carbohydrates along with protein.
Complex carbohydrates (like oats, oatmeal, sweet potatoes, and brown rice) replenish muscle glycogen stores. When you do any heavy work, this glycogen gives the muscles the power to work without getting tired. The potassium present in sweet potatoes prevents muscle strain and keeps them flexible.
Dry fruits, seeds and Omega-3: Will provide relief from cramps and swelling
Muscle strength is not just about increasing size, it is also about flexibility and pain relief. For this, it is very beneficial to include dry fruits and seeds in your diet.
Omega-3 fatty acids and magnesium are found in abundance in almonds, walnuts, pumpkin seeds, chia seeds and flax seeds. Omega-3 rapidly reduces muscle inflammation and pain after workout. At the same time, magnesium maintains the smooth functioning of nerves and muscles, thereby providing relief from unwanted stretching and cramps in the legs or calves at night.
Water and sleep: the two most overlooked pillars of muscle recovery
No matter how well you eat, if you don't drink enough water and don't get enough sleep, your muscles can never become strong. Our muscles are made up of approximately 75 percent water. Due to dehydration or lack of water, muscles start shrinking and their strength decreases. Drinking at least 3 to 4 liters of water a day is essential to maintain muscle flexibility.
Apart from this, when you get deep sleep of 7 to 8 hours at night, only then your body releases 'Growth Hormone'. During this sleep, the diet eaten throughout the day connects your broken muscles and gives them new strength.
In conclusion, if you include eggs, chicken, cheese, pulses, nuts and right amount of water in your daily routine, then even without any harmful supplements, your muscles can become strong and toned like iron.