A healthy diet and regular exercise are essential if you want to build lean muscle. Without proper nutritional support, it is important to exercise, but development is stagnant. Protein-rich foods are important for building muscle, but energy must also come from carbohydrates and fats.
If gaining lean muscle is your goal, eating more calories from foods that promote muscle growth daily and engaging in regular exercise should be your main priority. not. In an interview with HT Lifestyle, iThrive CEO and founder Mugdha Pradhan shared a list of nutrients consumed to build muscle health-
1. Vitamin B group: B vitamins, especially B6, folic acid, and B12, are important for muscle growth and recovery. Both B6 and 12 help with protein metabolism. Also, the B vitamins dissolve, so our body tends to excrete them. Therefore, regular intake of B vitamins is required.
2. Magnesium: Magnesium supports healthy muscle function. It helps improve training performance and also helps the muscles relax after a tough training session. One of its most notable functions is its effect on other nutrients. For example, Vitamin D is activated in the presence of magnesium.
3. Omega 3: It helps to minimize inflammation in the body and helps improve physical fitness and recovery after training. Overall, it helps maintain muscle health.
4. Creatinine: Creatine helps build lean muscle mass and muscle recovery. It helps the production of energy that can help athletes get the energy boost needed for short exercises.
Aman Puri, founder of Steadfast Nutrition, said: However, exercise can create more physical stress, which increases the demand for certain nutrients to support the healthy and normal functioning of the body. “
He has listed the major nutrients that contribute to most of our daily diet:
1. Protein: Proteins are composed of amino acids that play important roles in muscle synthesis, repair, and recovery. You can get protein from foods such as fish, chicken, eggs, beans, lentils, legumes, soy products, yogurt, cottage cheese, nuts, nut butter, seeds and certain vegetables.
2. Carbohydrates: Carbohydrates are another major nutrient that ensures that your body provides the calories and energy it needs while exercising. Whole grains, legumes, legumes, oatmeal, vegetables, and fruits are some of the many sources of complex carbohydrates that can be included in the diet to promote muscle buildup.
3. Fat: Similarly in muscle building games, fat helps maintain muscle movement, blood clotting, cell membrane protection, absorption of other important nutrients such as vitamins A, D, E, and K, and maintains hormonal levels. It is important that it is very necessary for muscle growth such as testosterone. Testosterone is a hormone that naturally declines with age and supports muscle building. People on a low-fat diet have low levels of testosterone, which can make it difficult to build muscle. Include healthy unsaturated fats in your diet through foods such as avocados, almonds, walnuts, flaxseed, and their oils, pumpkin seeds, chia seeds, fatty fish, and olive oil.
4. Micronutrients: Micronutrients such as iron, calcium, vitamin D, magnesium and potassium also play an important role in supporting muscle growth by optimizing performance during training sessions. These micronutrients are generally needed in small amounts by the body and can be easily taken by maintaining a balanced diet or by including multivitamin supplements in daily life. Make sure you drink properly throughout your workout as it helps prevent dehydration, improves digestion, and transports nutrients to all muscles.
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