rediff.com

NewsApp (Free)

Read news as it happens
Download NewsApp

Available on  

Rediff News  All News 
Rediff.com  » Getahead » Six foods that pack on muscle

Six foods that pack on muscle

Last updated on: October 9, 2012 12:54 IST

Six foods that pack on muscle

     Next

Next
Courtesy Gud2Eat.com

If you're a fitness freak and want to give your muscles a boost, here are six foods that will do the trick.

Working out in order to achieve definition and a good physique is vital, but your diet also plays a role. So what should you be eating in order to pack on muscle? Read on.

Yoghurt

Yoghurt contains an ideal combination of protein and carbohydrates for exercise recovery and muscle growth. And if fruits are added to the mix, the extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing post-exercise protein breakdown.


Image: Yoghurt
Photographs: Courtesy Gud2Eat.com

     Next

Whole grain breads and cereal

Prev     Next
Prev

Next

Carbohydrates are an essential part of your post workout meal, to restore the depleted muscle glycogen stores.

Choose whole grain breads or cereals that are made out of wheat, corn, oats, barley and rye as they are rich in complex carbohydrates, fibre and B vitamins thiamin, riboflavin, niacin, and pyridoxine.

Whole grains also contain minerals magnesium, zinc, potassium, and iron.


Image: Whole grain bread with cheese and blueberries
Photographs: Courtesy Gud2Eat.com
Tags:

Prev     Next

Berries

Prev     Next
Prev

Next

Berries help fuel the depleted muscle glycogen post a workout and come with added benefits, being rich in antioxidants and Vitamin C. Fibre-rich berries make you feel fuller and provide energy for a longer period too.

Strawberries contain a fibre called pectin (found in apples and oranges too). One cup of raspberries contains about six grams of fibre. Antioxidant-rich blueberries are also rich in soluble fibre.


Image: A berry smoothie
Photographs: Courtesy Gud2Eat.com
Tags:

Prev     Next

Whey protein

Prev     Next
Prev

Next

A whey protein shake with frozen berries adds fibre, nutrients and some extra carbohydrates to the protein, making a delicious drink.

Whey protein powder contains high-quality, bio-available protein that is not only essential for building muscle mass, but also supports the immune system by providing the building blocks for glutathione, which is the body's most important antioxidant.


Image: Whey protein shake
Photographs: Courtesy Gud2Eat.com
Tags:

Prev     Next

Olive oil

Prev     Next
Prev

Next

Olive oil is rich in monounsaturated fat, which is anti-catabolic; simply put, it prevents the muscle breakdown that leads to muscle wasting and weakness. Opt for the extra-virgin variety whenever possible, as it has a higher level of free radical-fighting Vitamin E and antioxidants.

Olive oil and monounsaturated fats help reduce the risk of heart disease, diabetes and osteoporosis.


Image: Olive oil
Photographs: Courtesy Gud2Eat.com
Tags:

Prev     Next

Water

Prev     More
Prev

More

Water isn't a food, of course, but it is important to keep your muscle cells hydrated through the day and especially pre and post workouts.

Research states that protein synthesis occurs at a higher rate in muscle cells that are well-hydrated, compared with dehydrated cells. Thus, dehydration will directly affect your muscle mass.


Image: Water
Photographs: Courtesy Gud2Eat.com
Tags:

Prev     More