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Namaskar to all my viewers! How are you all?
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I’m back with a new video today
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And in today’s video we will discuss about the most frequently asked question by you all Saying,
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” Bro, it’s been 3 months, 4 months and a full year already, but my body has shown no transformation.”
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The main reason behind that is poor nutrition. That is,
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the absence of the right kind of food in your diet
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As you all know
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Whenever you go to the gym, you breakdown your muscles
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But if you really want your muscles to grow
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You must allow your muscles to get repaired as well
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which can be done by adding good nutrition.
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Now here’s a concern…
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Many people think that consuming protein is enough for muscle building
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It is correct. But,
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at the same time, a good combination of protein, carbs and fats must be included in the diet.
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If your purpose is to build your muscles which means
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Our topic for today’s video will be
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Which 15 food items must be included in your diet if you want to build muscles
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But at the same time, these foods will also help you to remain lean.
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Let’s start our video…
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(Music Playing)
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First food that you certainly should include in your diet
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Eggs provide high-quality protein Which your body can easily digest
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and absorb at the same time.
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Eggs contain high amounts of leucine
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which will help you to build muscles.
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And if you consume eggs in moderate quantity
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the cholesterol found in egg yolk helps to increase your testosterone
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Eggs are easily available in the market.
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Second food item in our list is Milk.
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Milk offers a very good combination of slow-digestive and fast-digestive protein.
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Milk provides all essential Amino Acids
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which is essential for muscle growth and recovery.
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In a glass of milk you get approximately 8-10 grams of protein along with
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innumerable vitamins and minerals
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which again will help you a lot in muscle building.
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Third food to be included in the list is Chicken Breast.
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Chicken breast is a lean meat because 80% of its calories are derived from protein.
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The level of fat is very low and the best part is
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it contains Vitamin B6, Zinc, Selenium, and Iron
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which play a very important role in building muscles.
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Chicken breast is cost-effective And also helps you build lean muscle mass.
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Our fourth food will be Protein Powder.
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If we talk about protein powder,then
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Whey protein is the best source of protein
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since after working out you require immediate recovery. Your muscles break down.
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The amino profile in whey protein is so good
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that it helps in repairing your muscle cells immediately
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Additionally, it can be very easily digested
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and you can easily carry it around anywhere
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Also… Since the summer season is arriving
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You guys will certainly want to drink something refreshing
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And if your whey protein comes in multiple refreshing flavours
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That’ll be blissful!
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which is why Big Muscle has brought to you Frotein!
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7 delicious fruit flavours.
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This is the first brand in the market That offers so many flavours in its whey category
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Such as Coconut , Mango, Litchi,
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Pineapple Guava, Etc.
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While drinking these you will feel as if
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you’re drinking a refreshing juice instead of whey protein.
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In addition to the taste
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In every serving You will also get
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26 grams of protein
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5.5 grams of BCAA with Zero sugar
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And this product is gluten-free
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And the best part is that Frotein is also available in Half Kg boxes
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So that you can try a new flavour every week
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And whichever flavour you like the most
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You can buy a big box of that flavour the next time
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All products from Big Muscle Are manufactured using the latest technology
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And go through strict quality check steps
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All the products are listed on the FSSAI website
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Other than being high quality products
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These products are highly affordable
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Big Muscle is India’s highest selling brand
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That has been fulfilling customers’ nutritional requirements for the past 12 years with great trust.
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So whichever of you wants to try these Frotein flavours
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Please click the link in the description box And check out the product
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The fifth food item is Quinoa.
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This is a very good source of carbohydrates
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Quinoa is the only source of carbs Which provides
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9 out of 9 essential amino Acids
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It also provides high amounts of lysine
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Which plays a very important role In decreasing your muscle soreness
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So, Do include Quinoa in your diet
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The sixth food item is Beetroot
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Which contains nitrate
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It increases the production of Nitric acid in your body
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Which results in a better blood flow in your body Because of better blood flow
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You muscles get a better supply of Oxygen and nutrients
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And it also enhances the performance of your exercise
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So next time Don’t forget to include beetroot in your pre-workout meal
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Seventh food item is Fish
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This is again a very good source of protein
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Fish can easily be digested
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Fish contains Omega 3 Fatty Acids
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Which help in joint health and muscle recovery
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And many fishes also contain Selenium and Iodine
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Which enhance your metabolic rate.
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Eighth food item is Almonds
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These contain high amounts of antioxidants, vitamins and minerals.
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Which allow you to feel energised.
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Nuts provide monounsaturated fatty acids
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That are very good for your heart.
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Nuts are a good combination of protein and good fats.
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So you should include a handful of nuts in your daily diet.
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Ninth food item is Sweet Potato.
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You must include this in your diet
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Because it’s a very good source of carbohydrates
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In a medium-sized sweet potato You will get about 24 grams of carbohydrates
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In addition to that It also contains a good amount of fibre
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You will also get high amounts of vitamins and minerals
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which will speed up your muscle building process
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And if you want to include sweet potato in your diet
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It’s a good option to eat sweet potato after working out.
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Tenth food item is Apples
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Apples contain ursolic acid
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Which helps in increasing your muscle strength and endurance
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You should certainly eat an apple sometime in a day as a snack
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Eleventh food item is Oats
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Which is the healthiest grain on this planet
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It is a very good source of complex carbohydrates
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Which will provide you energy all day long
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High in fibre
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Packed with vitamins and minerals
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If you want to include oats in your diet
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The best time is breakfast
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Or you may consume it before working out
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Twelfth food item is Peanuts
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Which is a very good combination of Protein, fats and Carbohydrates.
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If in your diet you want to add good calories along with all other nutrients
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Then you should consume peanuts as a snack.
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Thirteenth food item is Tofu.
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This is a plant protein of highest quality.
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And for vegetarians It is a very good source of protein for them to include in their diet
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It contains leucine
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Which will help you a lot in muscle building
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You will find good amounts of calcium in tofu Which will help you in
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Muscle functioning And bone health.
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Fourteenth item is Blueberry.
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If possible You must include these in your diet
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Because these contain high levels of antioxidants
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Which help in removing free radicals from your body
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Which in turn results speeding up your muscle recovery.
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Fifteenth food item is Red Meat
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If you want to add extra muscle mass to your frame
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Then you must include red meat in your diet.
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It contains high-quality protein
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It has a very good amino acid profile
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Along with high levels of vitamins and minerals
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Which will greatly help you building your muscles
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But you must keep two things in mind
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Firstly, whenever you buy red meat, buy lean meat And secondly,
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consume it after cooking it well.
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So this was our video for today
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Hope you liked the video
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So these were the 15 foods that will Help you in muscle building and keep you lean.
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You must try and include these 15 items In your diet
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We will keep making these informational videos for you
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I will keep visiting you.
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Till then Goodbye. Namaste.
