Build muscles with these 5 food

If you do engage in muscle building then you often realize that your muscles become sore after an intense exercise routine, this is known as exercise-induced muscle damage. What happens is that for a short period of time, the muscle or muscle groups that you stimulate in your workout become damaged and inflamed, as well as accompanied by oxidative stress. This is only temporary, as your body will eventually heal itself, to find out more about the top 5 foods for muscle building, read on.

Below is a list of five foods good for muscle Building:


Walnuts

Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content. Walnuts are an excellent source of protein, containing 4 grams of protein per ounce. Although walnuts are not a complete protein, they contain many of the essential amino acids your body requires. The protein in walnuts is broken down into these component amino acids, which are then used to support physiological processes such as muscle repair.

Eggs 

After a strenuous session of workout, your muscles need to repair and it builds protein through the process of protein synthesis. Eating eggs after a workout session provides protein to your body in order to promote protein synthesis. Many people throw away the egg yolk and consume only the egg white after their workout session. However, a study found that egg yolks contain protein and other nutrients, which are not found in the egg whites. Specifically, the post-workout muscle-building response in those eating whole eggs is 40 percent greater than in those consuming an equivalent amount of protein from egg whites.

Flaxseed oil

If fitness is your goal, you should definitely be using flaxseed oil in your diet. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation. Adding flaxseed oil to your bodybuilding routine can improve your overall health and aid in your recovery and growth.

Ginger

Ginger not only strengthens your immune system, but it also has anti-inflammatory effects on your muscles when consumed in your diet; the Asian root is said to improve blood flow to the muscles and also reduces soreness in muscles, it promotes the breakdown of lactic acid in muscle tissue. This helps you recover quickly during workouts, this makes one ready for next training sessions.

Blueberries

Blueberries seem small but they are powerful and very low in calories. A 100g of blueberry has only about 40 calories. The blueberries are also antioxidants. This means that they help to fight free radicals in your body, which is especially important for regular training. 
Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.
The anti-oxidant found in blue berries called Anthocyanin appears to decrease exercise-induced inflammation, or the damage to muscle cells after you lift weights, do aerobics or any other form of exercise. Of course, muscle degradation and subsequent repair are what builds muscle, so eating blueberries may be just what you need to get stronger and fitter. 

If you want to experience an improved muscle growth, a healthy diet with enough calories is just as important as challenging workouts. Eat these 5 muscle building foods listed above on a regular basis and you’ll be on the right track to getting the body you want! 

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This blog does not claim to provide expertise in nutrition or in health care provision. The information provided is for informational purposes only and is not intended to provide or be a substitute for medical advice, diagnosis, or treatment.