Are you troubled by weak and loose muscles? Include these 8 powerful superfoods in your diet, your body will become strong like steel; Know the real diet plan for muscle growth and recovery

In today’s time, whenever it comes to ‘muscles’ or muscle strength, most of the people think that it is important only for bodybuilders, athletes or youth going to the gym. But according to medical science, muscles are the basic structure of our entire body. It is essential for every human being to have strong muscles to get up and walk, support joints, keep metabolism fast, control blood sugar and prevent bending in old age. After the age of 30, muscle loss starts naturally in the human body, which is called ‘Sarcopenia’ in medical language. If essential nutrients are not included in your daily diet at the right time, then the muscles become prematurely weak, loose and lifeless, due to which fatigue, joint pain and weakness set in quickly in the body. To keep muscles steely, flexible and strong, it is not enough to just lift heavy weights, but nourishing the muscles with proper nutrition is the first step.

To strengthen muscles, not only protein but also these nutrients are needed.

Protein is considered the primary building block for building and repairing muscles (Muscle Protein Synthesis). But muscles are not made up of protein alone, rather a combination of many other vitamins and minerals is necessary for their smooth functioning and strength:

• Essential amino acids (especially leucine): These are small components of protein that the body cannot make on its own and directly trigger muscle growth.

• Magnesium and Potassium: Both of these minerals are electrolytes responsible for preventing muscle contractions, strains and cramps.

• Omega 3: It reduces muscle soreness and speeds up protein absorption.

• Vitamin D and Calcium: To keep the nerve signals of bones as well as muscle fibers strong, it is essential for them to be balanced.

• Complex Carbs: Good carbs are important to preserve ‘glycogen’ (energy stores) within the muscles so that the body does not break down muscle protein for energy.

Top 8 superfoods that make muscles strong and powerful

By including the following nutrient-rich foods in your daily plate, you can make your muscles strong and toned naturally:

• 1. Eggs – A treasure trove of complete protein: Eggs are considered the ‘gold standard’ for muscle building. A whole egg contains about 6 grams of high-quality protein, which contains all 9 essential amino acids. Egg yolk contains choline, vitamin D and healthy fats which are very beneficial for testosterone and muscle repair.

• 2. Cottage Cheese & Greek Yogurt: Among dairy products, cheese and thick curd are the best sources of ‘casein protein’. Casein is a slow-digesting protein, which is digested slowly in the stomach and provides a continuous supply of amino acids to the muscles for several hours. Eating a limited amount of cheese before sleeping at night helps in the recovery of muscles throughout the night.

• 3. Soybeans & Tofu: Soybean is no less than a boon for vegetarian people. About 36 to 50 grams of pure plant-based protein is found in 100 grams of soya chunks or soybean. It is rich in leucine and iron, which increases the efficiency of muscles manifold by increasing the flow of oxygen in the blood.

• 4. Legumes & Chickpeas: Moong, lentils, urad, rajma and chickpea are powerhouses of plant protein, folate and fiber in the Indian traditional diet. The dietary fiber present in them keeps the digestive system healthy and the slowly digesting carbohydrates provide stable energy to the muscles throughout the day.

• 5. Nuts and Seeds (Almonds, Walnuts, Chia and Pumpkin Seeds): Pumpkin seeds are the richest natural source of magnesium and zinc, which are essential for repairing muscle tissues. Almonds contain Vitamin E which prevents the damage caused by free radicals formed in the muscles after workout or day-long running around.

• 6. Chicken Breast & Salmon/Fish: Lean chicken breast is the best source of fat-free protein for non-vegetarian eaters. At the same time, fishes like salmon, tuna or rohu contain abundant amount of omega-3 fatty acids along with protein, which are helpful in maintaining the lubrication of joints and healing the swelling of muscles faster.

• 7. Oats & Quinoa: Quinoa is one of the few grains that are considered a ‘complete plant protein’. Eating oats or quinoa with milk for breakfast provides the body with B-complex vitamins, magnesium and fiber which quickly restores the glycogen levels in the muscles.

• 8. Spinach & Bananas: Green leafy vegetables, especially spinach, contain natural nitrates, which dilate blood vessels and deliver more oxygen and nutrients to the muscles. Banana is an excellent source of potassium, which instantly eliminates muscle stiffness, pain and cramps.

Smart formula for muscle building for vegetarians

People who follow a vegetarian diet often have a doubt whether muscles can become strong without meat or supplements? The answer is – absolutely yes! Most plant proteins are missing a few amino acids, but when you combine two different plant sources, they become a ‘complete protein’:

• Classic Indian combination of pulses and rice (methionine of rice and lysine of pulses together form a complete protein).

• Whole Wheat Multigrain Bread with Peanut Butter.

• Mix salad of sprouted moong, gram and paneer.

• Sattu sherbet, which is a desi and cheap superdrink rich in protein, fiber and minerals.

Muscle recovery after workout: What are the rules of post-workout diet?

Whenever you do any physical exertion, fast walk, yoga or weight training, the muscle fibers break. To strengthen them again, it is important to take the right diet within 30 to 60 minutes of exercise:

• Always maintain a 3:1 ratio in post-workout meal i.e. 3 parts complex carbohydrates and 1 part protein. For example, a banana with 2 boiled eggs, or a bowl of oats with a handful of almonds and Greek yogurt.

• Drink coconut water or lemon-rock salt water to replace electrolytes lost with sweat during workout.

Quit these 4 mistakes that weaken muscles immediately

Many times, despite taking a good diet, people’s muscles remain weak, due to which these common mistakes are made:

• Not getting enough sleep: 90 percent of muscle building and repair occurs when you are in deep sleep at night. Human Growth Hormone (HGH) is released in the body only during sleep. Deep sleep of 7 to 8 hours daily is mandatory.

• Crash Dieting and Starvation: By eating too few calories in order to lose weight, the body starts melting its muscles along with fat, due to which the body becomes weak.

• Dehydration: 70 percent of muscle is water. Drinking less water causes muscles to shrink and pain and cramps increase.

• Excessive stress and sugar intake: Excessive stress increases cortisol hormone which destroys muscle tissues, while refined sugar increases internal inflammation in the body.

Muscle strength is not just a matter of appearance, but it is the greatest asset to your overall health, self-reliance and longevity. Get the right balance of proteins, green vegetables, nuts and whole grains in your plate, get some physical exercise daily and keep your muscles strong and energetic throughout your life.