Bodybuilding Foods for Muscle Growth
10 Best Vegetarian Bodybuilding Foods for Muscle Growth
3 Most Important Nutrients for Muscle Building
Developing a chiseled and muscular body requires a disciplined life, commitment and consistency. It should be a combination of hard training and a well-planned diet. The 3 most important nutrients that should be derived from muscle building foods are as follows:
Proteins
Bodybuilding foods
should provide a constant supply of protein throughout the day for
promoting muscle growth. Proteins are formed by amino acids and amino
acids are the building blocks of muscles and tissues. Muscle growth and
repair of muscle tissues is impossible without amino acids.
There are 22 amino acids in all, of which 9 are essential and 12 are non-essential. The amino acids are taken in by the small intestine and again released into the blood stream after being rearranged. The nine essential amino acids cannot be produced by the body itself and have to be supplemented through the diet. Proteins are utilized by the body to produce energy and carry out vital functions. It also helps in building muscles and replaces damaged and old cells.
Carbohydrates
Carbohydrates are a crucial source of energy for the body and the best muscle building foods must be rich in carbohydrates. Complex carbohydrates like whole grain breads, pasta and cereals are slowly digested to provide a continuous, slow release of energy for a long time.
Carbohydrates are broken down into glucose and all the cell functions depend on glucose. Therefore, complex carbohydrates should make up at least 50 to 60% of your daily calorie intake.
Fats
Although, fats are misunderstood by most people, healthy fats have many beneficial effects on health. Lipids (fats) are the best source of energy with over twice as many calories per gram compared to proteins and carbohydrates.
Unsaturated fats found in plants and oils contain linoleic acid, an essential fatty acid important for the human body. Fats supply energy, protect vital organs, increase satiety and balance hormonal functions. Healthy foods for muscle building should contain fats and it should make up 30% of the daily calories.
Best Vegetarian Foods for Muscle Building
Building muscles by following a vegetarian diet is not as difficult
as it sounds. There is a wide range of plant-based foods rich in complex
carbohydrates, protein and healthy fats.
Nuts
These crunchy and delicious snacks are packed with protein and
healthy calories which make them one of the best body building foods.
Nuts such as almonds and cashews are loaded with protein, fats and
fibers, which help you in getting those surplus calories even after
sweating it out in the gym.One cup of almonds contains 30 grams of protein, and 71 grams of healthy fats and an ounce of cashew contains 150 calories. Nuts for health are extremely portable, which makes them one of the most easy munching foods that you can enjoy any time during the day.
Quinoa
Quinoa is a complete food for muscle growth which contains all the 9
essential amino acids that the body cannot produce by itself. It is also
rich in proteins and complex carbohydrates, which work as a steady
source of energy through strenuous workout sessions. Quinoa can be cooked just like rice but are actually the seeds of a leafy plant.
One cup of cooked quinoa has 8 grams of protein. Research shows that quinoa promotes the production of growth hormone factor-1 (IGF-1), which is important for gaining muscle mass and strength. It is also laden with iron, calcium and magnesium that are essential for regulating muscle tone.
Beans and Legumes
Beans and legumes such as chickpeas are some of the most effective
protein-rich foods that can be incorporated in the vegetarian diet for
muscle building. Just a cup of chickpeas contains 40 grams of protein,
121 grams of carbs and 7.7 grams of unsaturated fat.Beans such as kidney beans, pinto beans, etc. are loaded with proteins and fibers that not only improve bowel movement, but also boost up insulin response, that is essential for muscle growth as it increases the absorption of nutrients by the body. You can consume beans combined with brown rice or enjoy a cup of rich chickpea hummus
Seeds
The diet for muscle building is incomplete without the inclusion of seeds in it. Seeds such as flax seeds, chia seeds, sesame seeds and sunflower seeds are packed with essential fatty acids, proteins and fiber.
The essential fatty acids existing in seeds reduce inflammation and promote recovery of tissues post workout. A nourishing smoothie sprinkled with flax seeds or chia seeds make the perfect post workout food. You can also include the seeds in salads and curries.
Fruits
Fruits are often avoided by fitness enthusiasts because of their high
fructose content that can cause fat gain. But certain fruits such as
bananas, cantaloupes and apples are extremely beneficial for muscle
building.These fruits are loaded with carbohydrates, fiber, minerals and vitamins which are vital for increasing lean muscle mass. Having a banana, an apple or a small bowl of cantaloupes during breakfast after a night of fasting can keep you going throughout the day.
Tofu
Tofu, a popular soy product is a healthy alternative source of
high-quality protein other than meat. It contains all the essential
nutrients required for body building and is a rich source of isoflavones
and amino acids that boost muscle growth.Tofu also helps in speedy recovery of sore muscles and tissues after a strenuous workout session. It can be used to prepare a delicious scramble that tastes as good as scrambled eggs.
Full-Fat Cottage Cheese
Full fat cottage cheese is one of the best muscle building foods
that you can enjoy without compromising on the taste. Cottage cheese
has two fold benefits in improving lean muscle mass. Firstly, full fat
cottage cheese is rich in casein, a slow digesting dairy protein that
causes a slow and steady rise in the level of amino acid in the blood
that continues to remain at an elevated level for a long time.
Secondly, cottage cheese is loaded with live cultures and healthy bacteria that promote the breakdown and absorption of the nutrients that are required for building bigger and stronger muscles.
Fermented Dairy Products
Fermented dairy products such as yogurt, buttermilk and kefir work as
magic foods for muscle building. Fermented dairy products work better
that regular milk because they are higher in calories and the presence
of probiotics in these foods improve digestion of other foods, so that
maximum amount of nutrients and calories can be absorbed by the body
through efficient breakdown of foods. You can enjoy a cup of yogurt or a
glass or buttermilk or kefir as a healthy muscle building snack.
Leafy Greens
Although, most of us concentrate on proteins for building muscles;
vegetables also play an equally important role when it comes to
bodybuilding. Leafy green vegetables such as kale, spinach, romaine
lettuce along with beet, avocado and squash are rich in calcium, folic
acid, vitamins A, B, C, D and E – all of which are vital for improving
muscle concentration, reducing inflammation and neutralizing the harmful
effects of oxidative stress. The antioxidants present in vegetables
speed up muscle and tissue recovery, which is an integral part of
bodybuilding.
Protein Shakes
A healthy shake rich in carbohydrates and protein such as a whey
protein shake is important to speed up the results of any muscle
building program. A protein shake works as an effective pre-workout food
which promotes optimal nutrient usage and effective muscle growth.
The combination of carbohydrates and protein in bodybuilding shakes reduce excessive muscle breakdown, improve protein synthesis in the body, boost up blood flow to the muscles and act a steady supply of energy.
Include these vegetarian muscle building foods in your bodybuilding diet and combine it with a daily schedule of resistance training in order to achieve your dream figure.
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