Foods that help build muscle

Everyone loves to make their muscles strong and beautiful. It requires physical activity and good

In fact, the right diet helps to build the body in a wonderful way and also maintains the hormonal balance.

Here are some foods that are good for building muscle.

Soybeans are high in protein and contain 37 grams of protein in a cup. Needless to say, protein is essential for building muscle.

Women need 46 grams a day while men need 5 grams. However, if you want to build muscle and do work out, the body needs more protein to repair the muscles and build new muscle tissue. Soybeans contain protein as well as magnesium, which helps build muscle through weight-bearing exercise.

One cup of this delicious fruit contains 4.2 grams of protein and also contains vitamin C which improves the health of the skin. Foods rich in vitamin C also improve blood circulation to build muscle. It is necessary.

Fish is also a good source of protein, while the omega-3 fatty acids in it also help build muscle by reducing body fat in those who exercise.

Fat free
Plenty of protein can be incorporated into the body with a small amount of minced meat while it also contains a lot of iron which improves the performance in the gym.

Although medical experts have not yet been able to agree on whether meat is harmful or beneficial, one thing is clear: consumption of meat increases the levels of the hormone testosterone, especially if you eat low-fat meat frequently.

Eggs are rich in vitamin D, which helps maintain normal testosterone levels in the blood. An egg should be part of your daily diet, but it is important to consult a doctor before eating more.

Watermelon improves blood circulation which has a positive effect on the heart and helps in controlling the cholesterol level, the only problem is that this fruit can be eaten only at a certain time of the year.

Cabbage lowers the level of estrogen (family hormone) in the body while increasing the level of testosterone, it is beneficial to eat it in any form.

Honey is good for strengthening the body’s immune system, one teaspoon of honey a day can be beneficial.

Garlic contains a chemical that reduces stress, which indirectly helps build muscle.

The ingredients in grapes slow down the effects of aging while also helping to increase testosterone levels, so it is beneficial to consume a small amount of this delicious fruit daily.

All kinds of seeds are rich in vitamin D and protein, which can be eaten in soups, salads, fried or any other form, they are not only helpful in maintaining testosterone levels but also keep the heart healthy. ۔

Milk is a vitamin-rich beverage that helps build muscle, contains calcium which strengthens bones while Vitamin D boosts testosterone levels.

High quality dark chocolate contains 70% coca which is rich in antioxidants which is beneficial for health. Otherwise, it is also beneficial to use sugar-free coca powder in drinks or yogurt.

Dried fruit
Dried fruits like pineapple, cherry and apple provide more calories to the body while fiber and antioxidants are also added to the body. Peel a squash, grate it and squeeze the juice.

Nuts and butter made from them are also beneficial for people who want to build muscle. Nuts like almonds are full of calories, protein and healthy fats, make them part of such skins or food.

Pulses are a secret weapon that helps the muscles to grow faster. It is a cheap, easy and fast recipe that you can eat with rice and add to soups. One cup of lentils contains 18 grams of protein and 40 grams of cheaply digested carbohydrates which also helps in keeping the blood sugar level stable while providing long lasting energy to the body.



4th Professional Medical Student. Karachi Medical and Dental College.

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