The fad of getting a muscular body has become more popular over the years as people try various methods to gain muscle strength. Although exercise and gyms affect muscle mass, to get a fit body, people cannot ignore the power of food.
Protein-rich organic foods are vital for building muscle. However, carbohydrates and fats are also essential sources of energy. Here are the nine best organic foods containing the necessary nutrients for muscle building you can commonly get from a reputable organic store Singapore.
Eggs comprise high-quality protein, healthy fats and other essential nutrients, such as choline and B vitamins. B vitamins are crucial for several processes in the body, including energy production. Eggs are also loaded with amino acid leucine, which is especially essential for gaining muscle mass.
Organic quinoa has become a favourite of many fitness and health enthusiasts today. It has also become the ideal post-workout food. It is rich in protein and fibre and has a high content of magnesium and iron, which helps your body carry out protein synthesis. Moreover, quinoa contains all nine essential amino acids that stimulate muscle growth.
Organic Chicken Breast
Chicken breasts have been deemed a staple for muscle building for a good reason. They are rich in protein, with every 3 ounces serving contains approximately 26 grams of high-quality protein.
They are also packed with B vitamins niacin and B6, which can be especially vital if you are active. They help your body work properly during exercise and physical activities, which are necessary for optimum muscle growth. Moreover, some studies found that a protein-rich diet containing chicken may help reduce fat.
Organic Brown Rice
While one cup of cooked brown rice offers only five grams, the carbohydrates it contains can support your physical activity. It is recommended to consume healthy sources of carbohydrates, such as brown rice, before exercise.
Consuming high-quality carbs like organic brown rice a few hours before exercising can provide more stimulation for your body to build more muscle. Additionally, some studies found that rice protein supplements can generate similar muscle gain as whey protein in a weight training regimen.
Surprisingly, turmeric can also help muscle growth and has amazing benefits in building muscle. The curcumin in turmeric helps strengthen muscles and promote muscle gain. You can easily consume it with other foods or add it to a cup of warm milk. Eating turmeric regularly can positively affect your muscles, strengthening them over time.
Organic Lentils and Chickpeas
Both lentils and chickpeas are loaded with protein, making them a vital food source for muscle growth. They are considered lower-quality than animal protein. However, for vegetarians, chickpeas and lentils are their all-in-ones go-to food for muscle strength.
Half a cup of blanched almonds contains around 16 grams of protein and plenty of vitamin E, phosphorus and magnesium. Among other functions, phosphorus can help your body utilise fats and carbs for energy during exercise and when resting. However, due to the high-calorie content of almonds (approximately 400 calories in half a cup of blanched almonds), they should be eaten in moderation.
Almonds are also rich in antioxidants, which can help your muscle recover faster following a rigorous workout.
Half a cup of cooked soybeans provides about 14 grams of protein, healthy unsaturated fats, and a variety of minerals and vitamins. Soy is also packed with iron, phosphorus and vitamin K. Your body uses iron to store and transport oxygen throughout your blood and muscles. Hence, iron deficiency affects these functions. Young women, in particular, are prone to iron deficiency because of blood loss caused by menstruation.
Many bean varieties can be integrated as part of a lean muscle diet. Popular bean varieties like pinto beans, black beans and kidney beans provide about 15 grams of protein for every cup of cooked beans. Moreover, beans are rich in magnesium, phosphorus and iron. They are also a great source of vitamin B and fibre and can provide long-term health and disease prevention.
Various organic foods can help you gain muscle mass. Most of them are rich in protein, which can help your muscle heal and grow after exercise. Nevertheless, it is also crucial to include carbohydrates and fats in your diet as they provide energy for you to perform physical activities. Many of the organic foods listed above also contain the vitamins and minerals that your body requires for optimal function. To achieve your goal of gaining muscle strength, focus on exercising regularly and consuming more calories from nutritious, organic foods.