Building Muscles? Switch to these everyday superfoods!

You must be looking to build some good muscles nowadays and in case you are looking to a gun for some superfoods, here’s a mantra you should always keep in your mind:

Fitness is one thing and superfood is another!

What makes a food item a superfood? The answer is high amounts of micronutrients and other unique compounds that have incredibly healing potential. Many people think that superfoods are impossible to find or are extremely costly, but most of them live in your local grocery stores only.

You should be reasonably surprised to find most of them as your regular dietary requirements too. it is because fitness is a two-way road that simply follows one principle- the more notorious product you eat, the more energy you may get from it. We have thus compiled a list of some amazing superfoods that are readily available and can easily be a part of your daily routine if they haven’t been so far!

a) Spinach

Everyone knows that spinach is a nutritional powerhouse. The fastest way to load up on nutrients at lunch or meal-time is to toss a handful of baby spinach into soups, sandwiches, and pasta dishes.

1 cup of spinach has about 41 calories with
·         37% Vitamin A
·         29% Vitamin C
·         24% vitamin B2
·         67% folate
·         35% iron
·         17% fiber
·         21% tryptophan


b) Avocado

Don’t feel guilty when you dig into your favorite avocado as it is a complete overdose of nutrition. Though this fruit is high in fat, it is also loaded with fat-busting nutrients like fiber and vitamin B5.

1 cup of avocado at 233 calories contains:
·         39% fiber
·         29% folate
·         24% vitamin C
·         20% vitamin B5
·         20% potassium
·         19% vitamin B6


c) Kiwi

These hairy monsters are majorly packed with vitamin C. It is a potent antioxidant that plays a crucial role in helping your liver detoxify your blood and keep a myriad of other bodily functions moving along smoothly. The kiwis are also the perfect travel food too because they do not need a knife to be eaten up. You can eat the skin and its fury exterior softens as soon as you start to chew.

1 kiwi is only 46 calories with:
·         12% of Vitamin C
·         8% fiber
·         8% potassium


Enjoy kiwi in the form of gazpacho or sweet & spicy salads with your chips.

d) Cherries

Just like other fruits, cherries are also high in water content. The water content from the fruits is retained more efficiently by the body than just drinking a glass of water. Other than this, cherries are high in phytonutrients, particularly anthocyanin, a powerful antioxidant that is good for the liver. Cherries also can ease the aches and pains plus some studies suggest that eating a lot of fresh cherries can help you with weight loss too.

Further, 1 cup of cherries at 90 calories contains:
·         16% vitamin C
·         12% fiber
·         3% iron


e) Mushrooms

Mushrooms are loved by all health-conscious people as they are impossibly low in calories, have anti-cancer compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check.

3 cups of mushrooms contain:
·         19 calories
·         30% selenium
·         25% of vitamin B2
·         16% of niacin
·         21% copper


This is a must-have superfood that can be enjoyed in the form of pasta, gravy, stuffed or roasted!

f) Broccoli

A part of the cruciferous family, broccoli has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients.

1 cup of broccoli has only 30 calories with:
·         20% of your daily recommended value (DV) of vitamin C
·         19% of Vitamin K
·         14% folate


Broccoli is a super-charged vitamin-packed veggie because it’s so easy to cook, has a mild flavor, and is even kid-friendly.

These are some of the simple-to-find but good-to-make organic substances that you can use to make some healthy and highly nutritious foods. We strongly suggest you make a note of them and their dietary characteristics for the best results.  

5 smart tips for you get some highly toned muscles faster!

You cannot make more muscles without eating good food and doing strength training. While we have discussed the aspect of procuring superfoods easily, we haven’t yet touched the aspect of the latter so far. So, let’s do it right now.

Strength Training: One of the most essential types of exercise to maintain a healthy weight is Strength Training. As you gain muscles, you’ll also experience improved balance, flexibility, coordination, and bone health. Besides the resistance bands and running shoes, there’s another essential element involved in building muscle called discipline.

This discipline manifests itself in your resistance to eating foods that can destroy your progress. Your body needs lots of supporting nutrients too such as carbohydrates, heart-healthy fats, and even a little H20 to build muscles. It’s the combination of various proteins, supporting nutrients, and eating adequate calories that will help you fuel your body to reach your goals.

The important thing is to know that you do not fill up space in your body with junk instead of nutrients. Check out these small diet tips which will help you in healthy muscle building:

1. Increase the intake of heart-healthy fats

Every gram of fat has nine units of calories, that’s more than double in comparison to carbs and proteins. Does it mean that it is twice as difficult to burn off? This depends on how you take it. When it comes to strength training, fat is doubly efficient in providing your body with energy. Fat is also necessary for nutrient absorption of fat-soluble vitamins (A, D, E, and K). So, if you’re going to eat fat make sure to choose heart-healthy fats like monounsaturated fats, polyunsaturated fats, and omega-3 fats.

2. Spread out your protein intake

Don’t aim at loading protein in your meals as they are not stored in the body for energy like carbs and fats. There’s a limit to how much protein the body can use to build muscle at any given time. To justify this, there was a study at the University of Texas looked at protein synthesis efficiency in two groups. The first group ate a moderate 30-gram serving of protein, while the second ate a larger serving that contained 90 grams.

Despite the second group’s threefold increase in protein, the researchers found no greater boost in muscle synthesis. So, if you are aiming to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals.

3. Fuel yourself with water

Fuel your thirsty muscles with water. When muscles aren’t well-hydrated, protein production is inhibited. Dehydration can also impact your performance by slowing you down, thus causing greater damage to muscles. Drinking an adequate amount of water will keep your GI tract healthy, and it also helps you feel full.

4. Target quality and not quantity

When it comes to proteins it is advised that one should target quality proteins from real foods. Protein drinks, powders, supplements, chocolates, cereals, bars, and beyond are everywhere, but are they necessary?

No. Protein from naturally occurring sources, such as seafood, lean meats, nuts, and dairy, contains all the essential vitamins and nutrients. Protein powders and shakes do not offer any other muscle-building benefit above and beyond what real food does.

5. Don’t forget the carbs

When it comes to muscle building, carbs are essentially important. Foods rich in carbs should be eaten at breakfast to replenish the energy that gets broken down and released during sleep.

Carbohydrates are what your body uses for fuel during anaerobic exercises like weightlifting. Carbs are broken down into glucose to stimulate insulin, a hormone that transports amino acids into muscle tissues.

It is advised that one should go for high-quality carbohydrates because refined carbohydrates (like those found in white bread, white rice, white pasta, sugar-filled snacks, and cereals) can cause a blood glucose imbalance. Load up on minimally processed whole grains, beans, vegetables, and fruits, which deliver fiber, minerals, and nutrients but keep blood sugar steady.

Here are some smart muscle-building combinations

Here are simple tweak ideas to improvise your diets and effectively target strength training and building muscles –

1. Quinoa – A protein (all 9 essential amino acids) packed whole grain. It is high in fiber, is gluten-free, and is easy to digest.

2. Nuts – The smartest combination out of all, which is rich in heart-healthy fats, fiber, and protein. Add a handful to protein-packed Greek yogurt, fiber-filled salads, or just enjoy an ounce of them raw before a workout.

3. Eggs – The most common source of protein are egg whites but what about the yellow yolk? The yolk contains essential fatty acids, folate, iron, calcium, and fat-soluble vitamins. When you eat only the whites, you’re missing out on a lot of nutritional benefits and also the main flavor.

4. Salmon – This tasty, quick-cooking fish is packed with 27g protein per 4-ounce cooked fillet and 1.32g omega-3 fatty acids, making it a must-have.

5. Chickpeas – They have 10 grams of fiber and 11 grams of protein into each cup. Do we need to say anything more?

Summing it up

We recommend you get in touch with your trainer to get a personalized workout and diet plan for the results that you are seeking with your fitness program. This would also help you get a clear picture of where exactly you are and what you should do to get in shape faster. Once through that stage, you can simply scan your kitchen for the superfoods that we have mentioned above and you may then use the smart tips above to make the most of them.

It should be simple from thereon.

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