A successful lean muscles building process involves three major factors. They are resistance training, correct technique, and using the right amount of resistance. Here’s how you can use the trio in proper sync to get better results to stay fit and healthy.
Two of the best muscle building foods are whey proteins and oatmeal. They can help you develop lean muscles and to shed some extra flab in a calculated manner. They would also give you the requisite energy to remain fit and to do the job consistently. These health foods work on the principle of energy exchange- when you eat them in some form, you are accumulating more calories than usual in your body.
You can use these excess calories to workout harder and develop your muscles and better fitness. It is also why most fitness experts ask you to go for a protein-rich diet. They know that your body can use all the amino acids in the proteins to strengthen the muscles and to give them prominence. These muscle-building foods can help you get better results in a shorter time.
Whey protein is one of the most popular sources of taking proteins over and above your daily consumption through the diet. It is absorbed and utilized efficiently by the human body. This is why it is chosen by athletes, bodybuilders, or people who need to gain muscle mass and strength while losing fat.
Whey protein is a type of protein that is found in high-quality milk. All of the standard 20 amino acids are present, but most importantly is that the 9 essential amino acids are present. It is a proper muscle building food because it provides nutrients that the body cannot make on its own.
All of the amino acids in the protein consumed exist in the same ratio as they exist in muscle tissue. This proportional effect is better known as limiting amino acid. Proteins from animal sources such as beef, chicken, and fish offer the same value as do milk or eggs. Whey protein is one of the two proteins commonly found in milk along with casein.
The purpose of a resistance workout is to exercise the muscle sufficiently to break down the muscle fibers causing a microscopic tear in the muscle. This is the first phase of muscle building and the reality is that muscles are NOT built in the gym. Muscles are built or rebuilt with proper nutrition. This is where whey protein proves its importance as a popular muscle-building food.
Here’s why you should include whey protein in your fitness schedule:
1. Lesser cost
2. No need to take individual protein foods
3. Works faster
4. Promotes muscular growth
5. May help in treating blood pressure and blood sugar levels
6. Safe for Type-2 Diabetes patients
7. Reduces inflammation and fosters newer tissue growth
8. Reduces pain during workouts
9. Highly satiating, helps you feel less hungry
10. It is tasteless so can be used in milk and hot water
11. It is not habit-forming
12. It is easy to digest
After your workout, you should consume enough protein to rebuild the muscle tissue bigger or stronger than it was before. The first meal after your workout is important because muscles are more receptive to proteins taken in the first 24 hours of the workout. This also helps them grow and become stronger.
Note that it is essential to consume sufficient carbohydrates, in particular complex carbohydrates, to spare the whey protein for use in muscle building and not allow the protein to be used for energy needs.
Tip: Sleeping continuously for six hours in the night would help you recover faster from the physical strain. It would also help the amino acids in the muscle-building foods to repair body tissues.
The human body only considers the quantity of amino acids, proteins, and other nutrients. It makes no distinction based on whether it is coming from cheese, milk, whey, beef, or anything else. The only thing necessary to consider is the amount of protein that one is planning to consume.
Having a bowl of oatmeal can make a difference to the way you work out. As a proper muscle building food, it helps your body to improve its muscle size and strength. Here’s how it sums up:
Calories are a measure of energy and they are the fuel for all of the cells of the body. There are only three nutrients that contribute calories to the body, carbohydrates, fats, and proteins. While each of these can contribute to the general energy needs of the body, they have their primary uses.
% Daily Value*
Total Fat 1.4 g
Saturated fat 0.2 g -- 0.02
Polyunsaturated fat 0.4 g -- 0.01
Monounsaturated fat 0.4 g
Trans fat regulation 0 g
Cholesterol 0 mg
Sodium 49 mg -- 0
Potassium 61 mg -- 0.02
Total Carbohydrate 12 g -- 0.01
Dietary fiber 1.7 g -- 0.04
Sugar 0.5 g -- 0.06
Protein 2.4 g
Vitamin A -- 0.04
Calcium -- 0.08
Vitamin D -- 0.08
Cobalamin -- 0
Vitamin C -- 0
Iron -- 0.33
Vitamin B-6 -- 0.15
Magnesium -- 0.06
These values are taken from Wikipedia and are sourced from USDA.
Having a bowl of oatmeal is considered to be a full breakfast in itself. It packs in many minerals (like iron and calcium), proteins, calcium, carbs, and fiber that make up a large part of your daily dietary requirements. It can also provide you with much need boost of proteins and calories that you need before a workout.
If you eat oatmeal every day, you can count on a healthy weight loss, lower blood sugar and pressure levels, boosted metabolism rates, and adequate energy levels. You can even lose up to four pounds of weight in a week by having two bowls of oatmeal every day (once in the morning and once in the evening).
You can expect up to 12 gms of carbohydrates in every 100 gm of oatmeal.
There are three types of carbohydrates; simple, complex, and fiber. The primary function of carbohydrates is to provide rapid energy to the body. Simple carbs are mostly glucose which is otherwise known as sugar or fructose which is found in fruit. They are not exactly the kinds of foods that you can eat to build muscles and strength.
Like individual amino acids, the body only absorbs individual molecules of glucose or fructose through the small intestine. Oatmeal, being a complex carbohydrate, is a chain of many glucose molecules attached. Digestion of carbohydrates is the process of separating them into individual units of glucose for absorption in the small intestine.
To allow the protein to be used for building muscles, it should not be used for general energy purposes. It means that whatever you eat as oatmeal would not contribute to putting on any weight, you would rather get more muscles to build on it. Consuming oatmeal will be the energy source that the human body needs the most for organ function while allowing the protein to be used for muscle development.
It is important to understand that you should go for a personalized and nutritious fitness plan and diet for the best results. Consulting a professional nutritionist would help because she would help you get one depending on your health and eating patterns. This would help you build more muscles in a proper and calculated manner.
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