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Protein and Vegetables for Muscle Growth

Updated on June 22, 2017

Eat Big, Get Big

Protein is an important component for a healthy body. Hair and nails are built out of protein and protein helps build muscle, bones, cartilage, skin and blood. They are also needed to make enzymes, hormones and other chemicals in the body. Along with fats and carbohydrates, protein is a macro-nutrient. The body needs it in relatively larger supply. When muscles are exercised a little beyond their capacity, old tissue breaks and the protein helps form new stronger tissue that helps build muscle. Since protein is so vital, we consume proteins in the form of supplements. However, the naturally occurring forms of protein are the best. We just need to know what to eat.

You are what you Eat, so make it Lean, Make it Clean

Chicken Breast

One of the major challenges with consuming protein is the amount of fat that comes with it since most protein is derived from animals. Lean protein is thus very important and the Skinless White Chicken Breast is one of the leanest forms available with only 3% fat and 54g of protein every 6 ounces of the chicken breast. Along with this, it provides for Vitamin B12 and and takes care of a large portion of the daily Vitamin B6 requirement.

Turkey Breast

For every 6 ounces of turkey breast consumed, you’ll derive 52g of protein. Along with this, turkey breast will give you all the vitamins and is specially rich in Niacin or Vitamin B3. It is healthier than red meet and has lesser saturated fat as well. Turkey breast also has fewer calories than most lean red meats. The protein in turkey breast also has relatively lower Sodium. Sodium Chloride is a major contributor to high blood pressure or hypertension which in turn is a major cause of heart disease. A low sodium food thus keeps heart disease at bay.

Steak

Every 6 ounce of lean cut steak will give you 50g of protein. Steak is rich in Vitamin B6 – which is necessary for protein metabolism. Steaks can be dangerously unhealthy. So go for tenderloin, roast beef, flank steak or London broil for a healthier option. A lean cut is also helpful in supplying iron. Iron is needed for hemoglobin – the compound that binds absorbed oxygen into your blood. Iron deficiency causes anemia and is a dangerous disease. Steak also supplies you with Zinc. Zinc helps increase muscle mass and strengthens your immune system.


Protein is an important component for a healthy body. Hair and nails are built out of protein and protein helps build muscle, bones, cartilage, skin and blood. They are also needed to make enzymes, hormones and other chemicals in the body. Along with fats and carbohydrates, protein is a macro-nutrient. The body needs it in relatively larger supply. When muscles are exercised a little beyond their capacity, old tissue breaks and the protein helps form new stronger tissue that helps build muscle. Since protein is so vital, we consume proteins in the form of supplements. However, the naturally occurring forms of protein are the best. We just need to know what to eat.


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Don't forget your Vegetables!

Generally protein is seen as the shortcut to building muscle. That is a myth. It is a myth that just having protein and working out will increase muscle strength and help your physique. Vegetables play an important role in helping build the body too. Vegetables have some of the most important minerals and vitamins needed for protein metabolism. These include Folic Acids, Calcium, Vitamins B, C, A and D and a host of minerals. This will accelerate muscle buildup, contain few calories and are great enablers for active recovery after your workout. Along with this, they include important chemicals including chlorophyll and carotids that are needed for immunity

Understand what different type of Vegetables help with

Leafy green and cruciferous vegetables

Leafy green and cruciferous vegetables including cauliflower, broccoli and spinach are packed with nutrients that aid metabolism and immunity. They are specially useful for women as they help in the safe removal of estrogen. Collards have been found to reduce insulin response and are also great in eliminating free radicals that slow down muscle recovery. These green vegetables reduce inflammation and help in producing low-glycemic energy that does not spike blood sugar levels. They also help in reducing the stress hormone Cortisol. Cortisol is formed after muscle training and reducing it helps improve the body composition over time.

Spinach and Kale

Spinach and Kale provides you with Potassium – an important element needed in the body. Potassium helps prevent muscle cramps and pain that may be formed after an intense workout. Potassium is also found in bananas and together, these make for great recovery foods. Low in fat and even lower in cholesterol, spinach has a higher percentage of fiber, Niacin and Vitamins A, C, E and K. It is also rich in Iron and Magnesium apart from Potassium. Flavonoids in Spinach work as antioxidants and prevent the cholesterol from oxidizing. They eliminate free radicals specially in the colon.

Sweet Potatoes

Having sweet potatoes is one of the best ways for preventing post workout cramps. The starchy vegetable replenishes glycogen stores and contain beta carotene and Vitamin C. Sweet Potatoes are also a great source of Manganese, Copper, Pantothenic Acid, Vitamin B6, fiber and Potassium. The purple fleshed sweet potatoes also contain anthocyanins that have antioxidants and anti-inflamatory properties. They are especially useful in the colon and reduce the risk from heavy metals and free radicals. Sweet Potatoes also contain sporamins. Sporamins are their own protein storage and have antioxidant properties too.

Beets

Beets contain Nitrates that are known to increase endurance and reduce blood pressure. Runners have been known to regularly consume beetroot juice. This helped in a 38% increase in blood flow to the muscles – especially the fast twitch muscles. Boiled beets have also been known to help increase running speeds by 5%. Beets contain a high concentration of potassium, fiber and Vitamin C. Beets are also known to contain folate that reduces the risk of birth defects. Beet greens are very nutritious and help strengthen the immune system and support brain and bone health.

Be care of the quick store bought Meals

In today’s world, our nutrition pattern has changed too. Our consumption is geared more towards comfort food, processed food and fast food. As a result, not only are our bodies not developing like before, we are also getting eating disorders. More cases of indigestion and stomach ailments are being reported every day than before. While part of it can be attributed to the lack of awareness, a lot of it is due to our changing lifestyle, stress and pollution from living in urban areas. A good diet including proteins, vitamins and minerals goes a long way in preventing such ailments.


Reminder

Stay Hydrated
Eat Clean
Get Moving
6-8 Glasses of Water
Veggies as your largest portion of meal
30+ Mins of exercise daily
Glass of water before each meal
Lean Meats
Steps over Elevator
 
 
 

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