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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Muscle growth requires a combination of factors, including essential nutrients. Explore these key nutrients crucial for maximizing muscle growth and strength.
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Protein is vital for muscle repair and growth. Aim for sources like lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources.
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Carbohydrates provide energy for workouts and help replenish glycogen stores. Opt for complex carbs like whole grains, fruits, and vegetables.
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Healthy fats aid in hormone production and support cell structure. Include sources like avocados, nuts, seeds, olive oil, and fatty fish.
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Creatine enhances muscle strength and performance by increasing ATP production. Consider supplementation or consume creatine-rich foods like meat and fish.
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BCAAs, including leucine, isoleucine, and valine, promote muscle protein synthesis and reduce muscle breakdown. Find them in protein-rich foods and supplements.
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Vitamin D is essential for muscle function and growth. Get sunlight exposure and consume vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products.
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Calcium supports muscle contraction and bone health. Incorporate dairy products, ragi, leafy greens, tofu, and fortified foods into your diet.
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Magnesium is involved in muscle relaxation and energy production. Include magnesium-rich foods such as nuts, seeds, whole grains, and leafy greens.
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Optimizing muscle growth requires a balanced diet rich in essential nutrients. By incorporating these nutrients into your meals, you can support muscle development, strength, and overall fitness.
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