TOP 10 FOODS TO GAIN MUSCLE MASS

WATER

Along with eating super foods, more quantity of water should be taken. Muscle tissue is made up of 75% of water. Drinking water is also very important to keep the muscles hydrated, to make them strong, and to maintain the energy level.

PANEER

Paneer is the most commonly consumed food for vegetarians during muscle building. Protein is found in good quantity in it, which can meet the daily requirement. The body gets about 20 Gm. of protein from 100 Gm. paneer. If you add 150 grams of cottage cheese to your diet, you can get 30 grams of protein in one serving.

SWEET POTATO

Sweet potato help to make body building. It is rich in fiber, potassium and vitamins. Sweet potatoes can be consume as a snack after a workout. Healthy things like vitamin 6, C, E, and D, iron, copper and magnesium are found in sweet potato rich in carbohydrates. Eating sweet potato is also beneficial for healing the digestive system, reducing weight. Grilled sweet potato in diet also increase protein in the body.

ALMONDS

Almonds are considered the healthiest for making muscles. Almonds containing protein, fiber and vitamin E are very beneficial for muscles. In almonds antioxidant found in rich amount that helps the body recover quickly after a workout. It also increases the energy level. The chances of high cholesterol can also decreased with almonds. Almonds helps to avoid heart diseases. One or two almonds should be eaten daily. It can be eaten roasted or soaked in water.

FLAX SEEDS

Flaxseed contain many such nutrients which are useful in reducing body fat and making muscles. Omega 3 is found in high amounts in it. This reduces the burning of the body and it is also necessary while building the body because there should be no swelling in the body after the workout. Flaxseed rich in fiber which increases the energy level and stamina. Take one spoon of flaxseeds in curd or milk and drink this mixture before sleeping.

EGGS

Eggs rich in protein which plays an important role in muscles making. Even with the protein found in large quantities in eggs, amino acids are also included in the essential nutrients for making muscles, minerals, calcium, zinc and iron are also present in it. Egg yolk rich in Vitamin A, E, K, B and B12 and folic acid which make metabolism good and convert obesity into energy. One to two eggs daily made good muscles people make eggs in many ways.

FISH

Especially salmon fish is best for making muscles. Salmon fish eliminates fat and builds muscles. It is rich in Omega 3, EPA, DHA, Vitamin B and a huge amount of protein. It contains many other nutrients like magnesium, selenium, calcium and iron, which are used in building, repairing and muscle recovery. People should eat grilled salmon fish with salad and green vegetables.

CHICKEN

Chicken comes second in super food. Chicken, rich in protein, repairs muscle tissue. Nutrients like vitamin B60, iron, zinc found in it help a lot in body building. Roasted, fried or grilled chicken can also be eaten. Chicken can also be eaten as a form of soup and salad or eat chicken without skin.

BANANA

It contains potassium. Apart from this, banana also plays an important role in gaining muscle.

SOYABEAN

Soybean is also a better option to increase muscle mass. About 20 grams of amino acids are found in a cup of cooked soybeans, which plays an important role in increasing the muscles in the body.

CHICKPEAS

It can help a lot in gaining weight. Chana can be eaten with brown rice or roti. Chickpeas contains about 12 grams of fiber and 45 grams of slow acting carbs. It is best source of protein, they can also meet the daily requirement.

CHIA SEEDS

Chia seeds are the most nutritious. However, by looking at their small grains, their nutritional value cannot be estimated. But it has been consumed by South American people for a long time for energy. Chia seeds are high in omega-3 and omega-6 fatty acids, soluble fiber, potassium, and antioxidants, which help in muscle building.