As we age, our bones become more brittle and muscles become weaker, but a nutritious diet now can help preserve bone and muscle strength. For strong bones, your body needs two key nutrients: calcium and vitamin D. Calcium is the mineral that strengthens bones and teeth, and vitamin D helps the body absorb calcium while improving bone growth.
Adults should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. If you’re over 50, make that 1,200mg of calcium and 400 to 600 IUs of vitamin D daily.
While both calcium and vitamin D can be taken in supplements, it’s best to get them through a natural diet. What foods should you be eating?
Here are 15 of the best foods for Muscles building
Oatmeal is great when eaten raw like regular cereal since it’s very calorie dense and doesn’t have any sugar at all. Even though your goal isn’t fat loss at this point, it’s still important to eat wholesome carbohydrates that are low in sugar so you keep steady energy levels and prevent excess fat gain.
Oatmeal is also high in fiber so it will help to keep your digestive and excretion systems working properly. Try adding oats to protein powder for a quick, well balanced shake or combine oats with protein powder and peanut butter for a quick snack on the go.
Almonds are a good source of protein, which is essential for the body to repair and build muscle after working out. Its fibre content helps fight food cravings. Almonds are also loaded with Vitamin E — the alpha-tocopherol kind that’s best absorbed by your body and helps prevent free-radical damage that occurs after heavy workouts, indirectly speeding up the muscle recovery process.
Some people are grossed out by cottage cheese. It may be a texture thing, or maybe they just don’t like the taste — but it’s hard to deny that cottage cheeseis one of the best foods you can buy for building muscle. If you stick to low-fat or fat-free cottage cheese, you can get an enormous amount of protein, with relatively little calories. There are many brands and types, so try some out and see what you like. There’s nothing better for a post-workout snack, or for a midday pick-me-up.
Toss beans in salads or eat them with whole wheat pasta or brown rice. Beans are an inexpensive, perfect post workout meal as they are rich in both protein and carbs.
Besides complex protein and carbohydrates, they are loaded with dietary fibre that helps maintain a healthy cholesterol level. Many fail to understand that the vproper amount of dietary fibre plays a stabilising role vital for building muscle mass.
Spinach contains phytoecdysteroids, which increase the development of muscles and in turn muscle strength. It is also alkaline in nature and helps balance the acidic environment created by protein foods, thus preventing muscle and bone loss.
Low-fat milk is a healthy mix of both carbohydrates and protein and makes an ideal drink post a workout session.
Whether served as edamame, tofu or soy milk, the muscle-building benefits of the soybean simply cannot be paralleled by any other plant source. As one of the few plant sources that provide complete protein, soy packs its protein in style. Just one cup of cooked soybeans contains over 20 grams of amino acids. Soy is also stacked with other important vitamins and minerals, making this meat alternative one of the healthiest muscle-building foods around.
Since egg yolks are cholesterol-rich, you may want to eat more egg white. Combine it with carbohydrates, as your muscles become depleted of glycogen during a workout and they need to be replenished.
Chicken breasts are a staple of many people’s diet, and for good reason. They’re lean, protein-packed, and can be prepared in a huge number of ways. Basically, it’s one of the most versatile and cost-effective cuts of meat that you can get. You can pair a grilled chicken breast with just about anything, but the biggest knock against them is that people tend to get sick of eating them day after day. Get creative, though, and use the relative inexpensiveness of chicken to your advantage.
Salmon also contains many nutrients that help in reducing the risk of heart disease and diabetes.
Turkey is rich in a classic muscle-building nutrient — protein.
How about a turkey whole grain sandwich? It’s a cool mix of carbohydrates and protein post a workout, which will take the edge off your hunger, fuel your muscles with glycogenand speed up muscle repair.
Turkey is not only rich in protein, but is also a good source of the antioxidant trace mineral Selenium.
Although not the best-known muscle-building food, oysters are another secret specialty of weight lifters and bodybuilders alike. Just 100 grams of cooked Pacific oysters yield upward of 20 grams of protein with only five grams of fat. Oysters also provide more zinc than any other food. Like magnesium, zinc is another mineral that’s essential for protein synthesis, making oysters a top food for muscle growth.
Peanut butter, though high in calories, is rich in heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow as well as speed up the muscle recovery process. Peanut butter is also a good source of protein, Vitamin E, niacin and magnesium.
Limit yourself to only two or three teaspoons of peanut butter a day, as it is calorie-rich.
14#.Whole Wheat Carbs
Carbs are an excellent source of energy and should be included in your workout meal plan. In order to keep the pounds off, whole wheat carbs should be eaten instead of white processed carbohydrates. This is because whole wheat helps your body metabolize and process foods faster.
This grain is a household name in the body building business. From lean and toned folks to muscle-heads, they’ve all got this versatile food on their lunch rotations regularly. Quinoa is an excellent source of complete protein, which means it contains all nine of the essential amino acids needed for proper muscle growth and development. As an added bonus, quinoa is also rich in fiber, magnesium, and iron which supports healthy muscle functioning and development too.
No matter how old you are, it’s never too early to start focusing on eating right to keep your bones and muscles strong and healthy. By eating foods rich in calcium and vitamin D, you can help prevent osteoporosis, and protein will give you both strength and energy to enjoy life.