This muscle building diet includes carbohydrates, protein and fats, which are necessary for bodybuilding.
Muscle Building With Carbohydrates
Potatoes: The humble potato is a favourite among foodies and fitness enthusiasts. Potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps.Brown rice: It is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth.
Bananas: This fruit is not fattening and the best vegetarian 'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles.
Milk: Drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin D. Milk also improves digestive problems and strengthens the bones.
Cheese: Fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin A and B and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions.
Yoghurt: It is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin B and calcium and contains less sodium compared to cheese.
Muscle Building With Protein
Beans: There are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin B and manganese.Tofu: Tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese.
Broccoli And Spinach: This vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin C and vitamin B.
Muscle building with Fats
Nuts: Walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts.Coconut Oil: This oil helps burn fats, so it is a great oil to cook with.
Olive Oil: It is monounsaturated oil that lowers bad cholesterol or LDL. It also contains antioxidants and increases energy.
