While nutrition provides the building blocks for one’s body, one needs strength training to tell one’s body what to do with that nutrition. Therefore, nourishment alone is not the solution to reclaiming one’s health, eradicating surplus body fat, and feeling one’s best.

An article on Experience Life provides the following reasons for strength training:

  • Muscles help manage blood sugar.
  • Muscles build strength and stamina.
  • Muscles support joints.
  • Building muscles builds bones, too.
  • Muscles help you control body fat.
  • Muscles may change your emotional state.
  • Muscles make you more self-confident.

To gain muscle mass, it takes a strength training exercise regimen to first break down muscle by creating tiny micro tears. Then, during recovery, if suitable “materials” are available, the muscle will repair itself and come back even larger and more robust. The materials needed in the repair or rebuild process come from eating a diet containing protein, complex carbohydrates and healthy fats. And it would help if you had the right minerals, such as magnesium, potassium, copper, selenium, calcium, iron and various vitamins.

1. Spinach

Spinach is one food high in calcium, iron, and phytoecdysteriods – a nutrient that can increase muscle growth by 20 percent. So, for those who remember the cartoon Popeye, he was correct after all – eating spinach can make you big and strong!

2. Flaxseed

One food high in healthy fats is flaxseed. Because of its high content of one of the healthy fats, omega-3 fatty acid, it helps reduce inflammation, something necessary to help reduce the swelling in the muscles caused by the micro tears from exercising. Plus, flaxseed is one of the few sources of plant-based complete protein, meaning it contains all of the essential acids the body can’t make and must get from food. Complete proteins usually come from animal products.

3. Almonds

As a powerful antioxidant, these tasty nuts help fight free radicals, which can cause muscle inflammation. In addition, because they are high in protein, fiber, vitamin E, manganese, and copper, they help you recover faster from workouts.

4. Sweet Potatoes

Long known in the bodybuilding world for their muscle-building properties, they are great as a post-workout snack. This complex carbohydrate contains fiber, vitamins B6, C, E, D, iron, copper and magnesium. When served with a lean source of protein, such as grilled chicken, the combination is probably the perfect post-workout meal you can eat.

As a powerful antioxidant, these tasty nuts help fight free radicals that can cause muscle inflammation. In addition, because they are high in protein, fiber, vitamin E, manganese, and copper, they help you recover faster from workouts.

5. Eggs

What diet for building muscle would be complete if it didn’t contain eggs? Eggs are not only a great source of protein but can also be a good source of the healthy fat omega-3 and vitamin E if fortified. When the hen’s food is supplemented with flaxseed and vitamin E, it is transferred to their eggs, making them more nutritious.

To get the most from your muscle-building activities, you must do the correct workouts and eat the right foods at the right time to get the most muscle mass. While there is a whole list of superfoods for building muscle, adding the ones in this article to your diet will get you down the right road to building muscle mass.

6. Water

Because muscles are 75% water, you need plenty of it available to rebuild back muscles. Plus, staying hydrated helps increase strength, maintain energy and aids in digestion. This means that the glucose your muscle cells need to recover is more readily available with the proper hydration.


Categories of My Research Blogs

DIETS:
Superfoods
Keto Diets
Healthy Diets

IMMUNITY:
Immune System
Respiratory Health
Infections

External Reading

I will be compiling a list of external links below for more reading. Please come back to see them.

Jeff Moji

Hi there. I'm Jeff Moji, an engineer, information technologist, and health enthusiast. I have set up this website to explore the best ways to keep fit and healthy as I grow older during this pandemic-prone time. Please keep in touch so we can exchange information and spur one another on.

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