How to build muscle without supplements
Yes, you can build muscle without
taking supplements having the right quality of protein foods like chicken,
eggs, fish, moong daal, and soya chunks. Carbohydrates foods like Oats, potato,
sweet potato, rice, wheat, and good fats foods like almonds, avocado, chia
seeds, and olive oil
Everybody knows that Muscle building
is all about nutrition,
workout, and recovery. When it comes to nutrition linked protein,
carbohydrates, and fat helps to build muscle
Foods to build muscle without taking
supplements
Chicken Breast
In addition to helping you build
muscle mass, eating chicken every day can preserve and protect your overall
muscle health, It's a complete protein, has less fat than red meat, and is
a good source of iron.
Benefits
- Excellent source of lean protein
- Good source of Vitamin B and Vitamin D
- Rich in minerals
- Can regulate Blood Pressure
Eggs
Eggs are a great source of protein
and can be an easy available in the market at an affordable cost and contain
all the essential amino acids that are necessary for muscle building, which is
why they make a great post-workout meal.
Benefits
- Good inexpensive source
- Complete source of protein due to the presence of all
nine essential amino acids
- Rich source of selenium, vitamins, and other minerals
fish
Fish is a great source of protein
and other nutrients that are essential for muscle building and also rich in
omega-3 fatty acids, which are necessary for a healthy heart, brain, and eye
function. Omega-3
fatty acids also help to reduce inflammation and improve joint health.
Certain fish like salmon, trout,
mackerel, and tuna contain higher levels of protein than most other types of
meat.
Benefits
- Rich in Omega 3 fatty acids
- Great source of vitamins and minerals
- Beneficial for heart health
- One of the best sources of high-quality animal
- protein
soya chunks
Soya chunks are a high-quality
protein source that is low in fat and carbohydrates. They are a great
alternative to meat for those who are on a plant-based diet or want to cut down
on their meat consumption.
Benefits
- The richest source of plant protein
- Lowers blood cholesterol
- Good source of omega 3 fatty acids
- Rich fiber content
- High content of magnesium
Carbohydrates - without supplements
Carbohydrates are the primary source
of energy. They are partially converted to glycogen, which is stored in muscle
to power your workouts
Approx. 50-55% of your daily
calories should come from carbs but it does not mean that you can rely on junk
food such as pizza, burgers, etc. You should include healthy options.
Oats
Oatmeal is good for bodybuilding
since it's a complex carb that provides long-lasting energy during workouts
Benefits
- Healthiest whole grain
- High in fiber
- Lowers bad cholesterol
- Good for diabetic patients
- Rich in minerals and vitamins
Sweet potato
Sweet potatoes are also good
sources of vitamin A, potassium, riboflavin, copper, pantothenic acid, and
folic acid
Benefits
- Rich in antioxidants
- Fiber-rich
- Good for gut health
- An important source of Vitamin A
White Rice
Carbohydrates like white rice are
essential to fuel physical training. Carbs also replenish muscle glycogen
stores after extreme workouts.
- Easy to digest
- Easily available
- Gluten-free
- An important source of energy especially post
- workout
Banana
Bananas are rich in nutrients like
carbs and potassium, both of which are important for exercise performance and
muscle growth
Benefits
- Quick to digest
- Rich in vitamins and minerals
- High potassium source
- Strengthens the nervous system due to high
- level of Vitamin B6
Fats - without supplements
This is the nutrient that is often
ignored by many people. Agreed that fat should be less in the case of fitness
goals, however, there are certain good fats that are in fact important for
overall health and muscle strength.
Approx 15-20% of calorie
intake should be from fat.
the focus should only be on good
sources such as nuts, olive oil, seeds, fish, etc. We should also include
enough amount of green vegetables and fruits which are very important for our
health.
For more information Visit: Muscle
Building - Shaping Your Muscle
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