To all those fitness enthusiasts who decided to hit the gym in 2018 to get that beast body you have always dreamt of, well done! You have successfully taken the first step. While you slog in gym with intense weight training and aerobics, remember something very important. No matter how many hours you spend in gym, how heavy you lift, unless you don’t get your diet in order, you won’t achieve the desired output. Our body requires different types of vitamins, minerals, carbs, fatty acids, proteins etc. to perform various functions smoothly. It is difficult to get all the nutrients from one or two food sources. Deficiency in essential nutrients can lead to decreased level of stamina, inability to perform daily activities, sexual fatigue and low-energy level.
Your gym instructors would suggest supplements and steroids to help you with the body building. Supplements may be handy and helpful but unless your body is naturally nourished, external food may not be fully effective. There are many natural foods that can help you with body building. Some will offer high protein while some others will give essential vitamins, minerals and omega fatty acids. So along with hitting the gym regularly, include the below super foods in your diet and nourish your body from inside. These foods will provide you with the right amount of vitamins, minerals and protein to build muscle and strengthen your body. It will also help you to train your body by offering more stamina, endurance and bone strength.
Pomegranate is considered as one of the top rated testosterone boosters. Testosterone is quintessential for muscle strength, bone density and energy levels in males. The production of testosterone will be at its peak during a man’s youth and will decline as he ages. Research has proved that drinking pomegranate juice can increase your testosterone level by 16 to 30 percent. The study was conducted on 58 volunteers who were asked to drink a glass of pomegranate juice daily for 14 days. The result included higher level of testosterone, increased energy levels and reduced blood pressure. However, it is advised to have pomegranate in the fruit form than juice as it will also retain fiber along with other nutrients.
Now where can we begin to explain the nutritious value of eggs? They are loaded with protein which is essential for a bodybuilder. When you exercise your body will break down protein fibers in order for them to grow stronger and bigger. This process is one of the key aspects of building and strengthening muscles. Therefore, someone who works out should consume higher amount of protein than normal people. Egg is one of the most complete foods available out there. One egg contains almost 6 grams of high-quality protein. It is also rich in various vitamins such as vitamin A, K and E. Eggs also include amino acids that are important for muscle recovery which is a crucial aspect of body building.
- Chicken Breast
Chicken breast is the healthiest part of a chicken. Every 100 grams of chicken breast contains 30 grams of protein that helps in muscle building. Daily consumption of chicken breast can do wonders to your muscle training. What makes this super food famous amongst bodybuilding fanatics is its protein to fat ratio which is 19:1. Unlike other parts of chicken, it is a super source of lean protein which will help in muscle wear and tear. It also helps in sexual wellness and increased sexual energy if combined with erectile dysfunction exercises.
Water is the most essential component for a well-functioning body. It regulates metabolism and protein synthesis.75% of your body and muscle tissues are made up of water. Drinking water can keep you satiated for longer which will in turn reduce hunger and unnecessary eating. Drinking less water than required will lead to improper kidney functioning. This will lead to over functioning of liver and less fat burning. Enough water can keep your body hydrated which is needed for muscle building. Keeping yourself hydrated will give you increased energy, strength and will also facilitate digestion. Read this article from bodybuilding to know more about how water can help you with your intense workouts.
Kale is now being addressed as the “King of greens” and for good reasons. It can be used as a low calorie salad replacing the good old broccoli which, let’s admit, most people hate. It is high in fiber and loaded with nutrients that will provide endurance and strength during weight lifting. It is also rich in iron, calcium and omega 3 fatty acids that help to boost endurance, strength and stamina. Kale is also said to boost your sexual stamina as it contains vitamins such as A, C and B6. Athletes and weight lifters will certainly benefit from including kale in their diet as it offers long-lasting energy and stamina to perform physical activities.
- Olive Oil
Olive oil has always been famous amongst diet freaks for its low-fat profile of all the oils. There are mainly three types of fats to examine in a food to check if it is suitable for a bodybuilder Saturated fat, monosaturated fat and polyunsaturated fat. Out of which foods with higher amount of monosaturated fats are ideal for bodybuilders and diet-conscious people. One table spoon of olive oil includes 8 grams of monosaturated, 4 grams of poly saturated and 2 grams of unsaturated fats. However, you should not heat olive oil in high temperature as heating changes the chemical structure of the oil. A heated olive oil is nowhere near healthy as the original one. So make sure you consume in the right form.
By now, you would have understood how important protein is for a bodybuilder. Quinoa is another great source of natural protein and carbohydrates. It also contains nine different types of amino acids that are essential for the smooth functioning of human body. In the ancient times, quinoa used to be a staple food of the warrior class. This proves the nutritious value of this super food and the energy it offers. Quinoa and chicken breast together make one wholesome meal including proteins, carbohydrates, amino acids, essential vitamins and other nutrients.
- Brown Rice
Even if you are into diet or bodybuilding, you can’t avoid carbohydrates. One of the mistakes people make is to simply avoid a food when they hear carbs. Well, there are mainly two types of carbohydrates Simple and complex carbohydrate. Simple carb is the refined, processed form which is nothing but fat. It is high in glucose and digest easily storing themselves in the form of fat. On the other hand, complex carbohydrates help to burn excess fat in the body as it is difficult to digest hence causing excess fat burn. Brown rice is a complex carbohydrate and makes a great after- work out meal due to its high-fiber content.
This is the most popular choice of pre-workout meal for any athletes, trainers and bodybuilders. So what makes banana a star amongst fitness enthusiasts? Banana consists of three types of sugars glucose, sucrose and fructose. These sugars are absolutely necessary before and after intense workouts and training. Adding to it, banana is cholesterol free and a low-fat fruit. Also, it is a powerhouse of vitamins and minerals such as Vitamin B6, Manganese, Potassium, Vitamin C, Dietary fiber, Folate etc. Athletes generally depend on banana to get quick energy on the field as it is easy to digest and offers a quick spike in the sugar level without being turned into fat. So include at least 2 bananas in your daily diet and you can forget about your daily nutritious table.
- Lentils and Chickpeas
You don’t have to be a meat-eater to build muscle mass. Lentils and chickpeas are the “official chicken breast” for vegetarians and vegans. It is highly loaded with proteins that you otherwise get only from non-vegetarian sources. This can easily fulfill your daily protein requirement without causing unnecessary sugar spikes. It supplies the necessary amino acids and nutrition necessary to increase muscle strength and stamina. It is also an excellent post-workout meal as it helps to rebuild the muscle tissues faster.
These are only a few from the long list of super foods that aid body builders. There are many other super foods that boost physical and sexual stamina and endurance and provide you with a beast body. Daily consumption of these foods can increase your muscle strength, solve sexual issues and improve overall physical wellness. Even if you don’t work out, having these foods as part of the diet can be useful in terms of physical and sexual performance. There are whey proteins available in the market that can also be used as a supplement over natural nutrients. Supplements such as 5G male is also a performance enhancer for men, offering high endurance, sexual performance and stamina. Be sure to take supplements after thorough research and understanding your needs and requirements.
He has been a Health & Fitness Advisor for Consumer Health Digest. He loves to write about General Health & Fitness topics. Will also believes in providing knowledgeable information to readers and constantly motivates them to achieve their goals. He is also passionate about traveling, arts and discovers and writes for people. Connect through: Facebook, Twitter, & Google+.