If you desire to inspire muscle growth and gain some definition, working out becomes a must. You should also remember that exercise isn’t enough to make this happen. You also need to place high priority on diet. Poor diet can slowdown your progress to a lean body. The key to gaining definition is by losing unnecessary body fat. Muscles simply wouldn’t show if you have fats that cover them.
One belief that we all share is that muscle growth and definition are caused by high intake of both carbs and protein. Carbohydrates function as fuel, while protein is known to build muscles. However, recent research suggests that muscle growth and building definition is not that simple.
Here are facts that you should never forget:
- The body has its own way of building muscle even when food deprived.
- Amino acids including branched chain amino acids such as leucine can help the muscles to grow and build protein even during periods of food deprivation. The amino acids only need to be present in the bloodstream.
- Diets that are high in carbs are not recommended due to increased resistance to insulin and leptin resulting in muscle wasting
- Too much protein may also be dangerous in that it increases blood sugar levels resulting in weight gain, kidney stress, and may even lead to cancer growth.
Food Items that Build Muscles and Promote Definition
Wild-caught Alaskan salmon
- Rich in high-quality protein
- Omega-3 fatty acids such as EPA and DHA
- Contains high amounts of leucine
- Low in mercury
Avocado
- Contains potassium integral for water balance regulation and muscle recovery
- Features monounsaturated fat that helps in weight loss
- Helps in curbing appetite
- Contains compounds that speed up absorption of fat-soluble vitamins and minerals in other food items
- When taken with tomatoes or carrots, avocados can enhance the absorption of carotenoids, and this helping in the conversion to healthy Vitamin A
- Delivers up to 20 amino acids types including Vitamins B, E, and folic acid
Spinach
- Loaded with vitamins including Vitamins A, B6, C, E, and K
- Contains minerals such as iron, calcium, zinc, magnesium, phosphorus, copper, and manganese
- Spinach is also a healthy source of fibers and protein
- Dietary nitrate found in spinach can increase production of proteins which in turn boost muscle strength and recovery
- Spinach is also excellent in maintaining healthy brain function, mental clarity, and sharpens memory
Coconut Oil
- Contains medium-chain triglycerides that fuel the body during physical exertion
- It has antibacterial properties that fights viruses and gram-negative bacteria
MCT Oil
- Readily absorbed as it does not need bile or pancreatic enzymes to be digested
- Can be used as an immediate source of energy during workouts
Kale
- Contains high amounts of protein and bioavailable calcium
- One serving of kale has up to 2 grams of protein, 1 gram of fiber, and 7 grams of carbohydrates
- Features all 9 amino acids that the body needs to create proteins
- Contains 9 non-essential amino acids
Broccoli
- Broccoli contains an organic sulfur compound that fights cancer activities
- The sulfur compound is also known to improve testosterone levels and reduces fat retention
Sprouts
- They are popular food items as they are source of up to 30 times more nutrients than organic veggies.
- The method of sprouting also enables nutrients to be more bioavailable
- Best sprouts to include in your diet are peas, broccoli, lentils, and alfalfa
Berries
- These fruits contain high amounts of phytochemicals that improve one’s immunity and protect the cardiovascular system too
- Berries are high in fiber and low in sugar when compared alongside other fruits
- Blueberries are beneficial in that they have positive effect on lipid profile and reduce the risk of developing diabetes type 2. They are also rich in antioxidant making them the best food to combat aging
Bananas
- High potassium content makes bananas the best food item to eat before and after working out
The high potassium concentration also helps in proper regulation of heart rate and blood pressure
