According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, it was found that chocolate milk is as effective as any sports drink in increasing the total exercise output and even delays exhaustion. Chocolate milk: Yes, you read that right. Including this in your salad, sandwiches or even subzi will be beneficial for you.ġ5.
Cottage cheese makes us feel fuller for a longer time as the protein breaks down slowly. Cottage cheese: Cottage cheese is a rich source of protein as it contains 28 grams in every cup. This is a great source of carb post workout and is ideal for consumption with any salad or main dish.ġ4. Brown rice: Brown rice contains complex carbohydrates which our body works to break down and consequently boosts our metabolism and burns more calories. Include broccoli in your salad to make the most of this green vegetable.ġ3. Broccoli: Broccoli is a good source of vitamins, minerals, and fiber. This is a highly digestible form of protein.ġ2. This is the watery portion of milk that separates from the curd during the process of making cheese. Whey protein: Whey protein is the purest form of protein and hence our body absorbs it faster than any other form post- workout. Along with this, salmon also increases metabolism.ġ1. Omega-3 fatty acids are great as they are healthy fats and also make a good option in making lean muscle. Wild salmon: Salmon is a power packed source of omega-3 fatty acids.
Other than this, sweet potatoes also contain 28% more potassium than a banana.ġ0. All these help in replenishing energy and even boost the muscle building process. Sweet potatoes are also good sources of vitamin A, potassium, riboflavin, copper, pantothenic acid and folic acid. This is because they contain fewer carbs than a medium potato, 23 grams. Sweet potato: Sweet potatoes are an under-rated vegetable that need to be considered as a part of healthy diets. Leafy vegetables help a great deal if you are trying to build muscles and lose fat as they are packed with antioxidants.ĩ. Spinach: Spinach contains phytoecdysteroids, which aid in increasing muscle growth upto 20 percent according to a research at Rutgers University in 2008. Pineapples are often the forgotten fruits when it comes to workout snacks and should be consumed because of its multiple benefits.Ĩ. This helps in decreasing muscle inflammation and can be consumed as a post-workout meal. Pineapple: Pineapples contain a protein digesting enzyme named bromelein. Oats can be consumed in various forms: with milk or water, cooked in the form of rotis or included in your salads.ħ. Oats: The low in calorie in food, oats are a good combination of carbs, fiber, proteins, minerals and vitamins. These proteins also contain essential amino acids which help in muscle building.Ħ. Quinoa: Quinoa is a good source of carbohydrates with 14 grams of protein in every 100 grams. Fish oil also boosts your metabolism and helps in cutting fats as well.ĥ. Oils like fish and mustard oil are good for body building because they have healthy fats. Oil: The biggest myth in most fitness regimes is to completely cut off fats from your diet, especially oils.
The muscle tissue in our body is 75 percent water and needs to be fuelled properly.Ĥ. Hydration will increase strength, energy levels and aid digestion. Muscle building is a difficult process and requires the purest form of hydration. Water is the best way to hydrate your body. Water: Nutrients need fluids to travel to all parts of your body. Consuming this every day for either lunch or dinner can make a huge difference.ģ. It is packed with 30 grams of protein in every 100 grams of chicken breast. Chicken breast: Chicken breast is the most worked muscle, hence it is also the healthiest.
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