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The Best Food to Increase Muscular Strength

The Best Food to Increase Muscular Strength

 

  
  

 

The Best Food To Increase Muscular Strength

Muscular strength derives from several factors, including genetic, physical activity and diet. While particular foods cannot create muscle, they can provide the necessary ‘’Ingredients. ‘Muscle-building requires that a person consumes 1.4 to 1.8grams of protein per kilogram of their body weight daily as part of a balanced diet, including of complex carbohydrates and healthy fats. Muscle growth also requires an additional 200calories daily.

 

1. DAIRY PRODUCTS:

Dairy products provide valuables amount of nutrients, including calcium-a minerals crucial for positive bone health-& protein. Approximately 15to 20%of daily calories should stem from protein in order to increase muscle mass. 8ounces of low-fat milk provides 8grams of protein, one cup of low-fat yogurt provides 12.8 grams of protein and ½ cup of low-fat cottage cheese provides 14 grams of proteins. Low-fat dairy products are preferred as whole milk, high-fat cheese, and heavy cream contains saturated unhealthy fats associated with heart diseases.

      People who are lactose intolerant or do not consume animal products can reap similar benefits from soy. But try to avoid soy, as the recent study’s says soy has 0% protein. So people who are lactose intolerant they have to take proteins from the secondary proteins and supplements.

 

2. MEAT AND POULTRY:

Meat & poultry have rich amount of nutrients including B-vitamins, Iron & proteins. But this lean meat and poultry varieties as such lean ground turkey and skinless white meat poultry for optimum health. Meat poultry provides more protein per servings than most other foods, including dairy products. A 3ounce serving of 3 ounce serving of chicken breast contains 27grams of proteins. Meat and poultry baked or grilled in olive or canola oil contains less saturated fat than deep fried and those prepared in butter or creamy sauces.

 

3. WHOLE GRAINS: 

Whole grains are grains that have not lost nutrients during food processing-They provide an assortment of vitamins and minerals and rich amount of dietary fiber. As carbohydrates whole grains fuel muscles, which allows them to function properly and grow. Complex carbohydrates such as whole grains are the body’s primary fuel for athletic performance and energy. Thus opting for the whole grains over processed grains most of the time can improve athletic capabilities and result in muscle growth.

 

Example:

Rich whole grains include whole wheat, bulgur, barley, quinoa, popcorn, wild rice and long grain brown rice.

The nutritionist suggests that adult males taking part in weight training exercise twice in a weekly reap half of their daily calories. 

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