Sign in
Download Opera News App



Health Living


Physical Exercise and Bodybuilding

Explainer: 7 foods to eat daily for stronger muscle, don’t ignore.

They build stronger muscle in two ways; by good nutrition and physical exercise. Most people try to build their muscle using the physical process. But without good nutrition, your outcome will below. Foods enriched with essential protein are good for muscle growth, but fat and carbohydrates will be enough to gain energy.

Do you want a stronger muscle? Then your wish is granted in this article. As you exercise to gain physical muscle, here are 7 foods to eat with highly fortified protein to ensure a perfect muscle build.

1. Salmon

Salmon play a vital role in muscle build up and general health. Each 85gram of served salmon has 17grams of protein, many vitamins B and 2grams of omega-3 fatty acids. 

Omega 3 is important in muscular well-being and can help increase muscle gain during exercise programs.

2. Chicken Breast

Eating chicken breast is one best way of gaining muscle.

It contains protein, with each 85gram served contains 26grams of quality protein. Also, it contains quantities of vitamins which help in physical exercise. Research shows that higher protein foods like chicken aid in fat loss.

3. Tuna

Tuna contains 20grams of protein per 85grams serving. Tuna contains higher quantum of Vitamins A and B. These nutrients aid in good health and exercise performance. Also, tuna provides high amounts of omega 3 fatty acids.

Omega 3 fatty acids slow the loss of muscle mass.

4. Shrimp

Shrimp is almost pure fortified protein. Each 85grams serving has 18grams of protein and 1gram of fat. As Healthy fat is vital in your diet, shrimp is also an easy way to get muscle build protein without the addition of plenty calories.

Shrimp is fortified with larger amounts of amino acids, which is for optimal muscle growth.

5. Soybeans 

Each half a cup of cooked soybeans contains 14grams of proteins, unsaturated fats, plenty of vitamins and minerals. Good source of soybeans is fortified with Vitamin K, iron and phosphorus.

Iron stores and transport oxygen in the blood and muscles. Its presence helps a lot in muscle growth.

6. Tilapia

Though salmon contains much of omega 3 fatty acids as compared to tilapia, but tilapia is enriched with a lot of proteins. 85grams serving provides about 21 grams of protein and higher amounts of B12 Vitamins and selenium.

Vitamin B12 is needed to protect the blood cells and nerves which gives you the chance to exercise in order to gain muscle.

7. Beans

Different beans can be part of diet for stronger muscle build up. Varieties like pinto and kidney beans contain around 15grams of protein per 172grams of boiled beans.

They are fortified with fiber and B Vitamins. They may play role in long term health and disease.

As you observe the physical exercise, eat any of these foods and the result will amaze you. If you have any question comment and I will quickly reply.

Content created and supplied by: Bordexa (via Opera News )



Load app to read more comments