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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
You should include strength training if you want to build muscle and increase your strength. Proper nutrition is the key! So, let’s see what essential nutrients aid muscle growth and recovery.
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Muscle is made of protein. After workouts, it repairs muscle fibres to grow. Your best bets are lean sources of chicken and fish, along with tofu and lentils.
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Leucine, isoleucine, and valine (BCAAs) support muscle recovery and lessen soreness. They can be found in foods such as eggs, dairy, and meat or taken as supplements.
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Healthy fats, like omega-3s, help reduce muscle inflammation and play a big part in keeping hormones healthy. Eat foods like avocados, nuts, and fatty fish to ensure muscle growth.
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Carbs give you the energy you need to work out intensely. Sweet potatoes, fruits, and whole grains are great ways to replenish glycogen stores and fuel muscle performance.
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However, creatine can improve energy, strength, and muscle mass. Red meat and fish contain it but can also be supplemented for muscle gain.
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Vitamin D helps keep your muscles strong and keep injuries at bay. You can get it from sunlight-fortified foods or supplements to promote muscle health.
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These key nutrients fuel your muscles, kick-starting their growth and recovery. Combine them with strength training, and you'll fly high!
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