Foods to Strengthen Muscles

Hello All!!!

Most often we don’t give importance to muscle health. It is often considered to be relevant for those who want to build their body or are into sports. However, do you know that poor muscle strength can lead to bone related issues like arthritis and osteoporosis?

A study has been carried out and it has been found that 7 out of 10 Indians have poor muscle health. Having poor muscle mass can lead to poor metabolic health, fatigue and impaired muscle function. For the study, data was collected from 8 Indian cities that covered 1,243 people. The participants were between 30 to 55 years of age. The highest percentage of men and women with poor muscle mass were found in Lucknow whereas people in Delhi-NCR were better off.

Both nutrition and exercise help in improving muscle health and while talking about the nutrition part, protein has a major role to play in improving muscle health. First, it is important that your daily diet has enough protein in it and second, that you get ample exercise to have good muscle health.

Why consuming protein is important?

Protein is referred to as the building block of life. Consuming dietary protein and certain amino acids increases the synthesis of muscle protein and helps in preventing protein breakdown.

However, you need to take part in physical activities to stimulate the synthesis of muscle protein and maintain good muscle health. So, don’t think that your job is over by consuming dietary protein alone. You need to get moving in addition to eating protein!

As a huge number of Indians are suffering from poor muscle health, it is time to create awareness about the issue and find out a way to tackle the problem. The role of protein intake and physical exercise in maintaining healthy muscles needs to be stressed upon.

Are you aware of the fact that all your muscles, organs, tissues, and hormones are made up of proteins? This is the real reason why proteins are termed as the building blocks of life. As a matter of fact they actually build your body! For healthy muscles, it is important that you include sufficient amount of protein in your diet in addition to exercise.

Here is a list of 5 protein-rich foods to strengthen muscles.

1) Eggs

Eggs are one of the best sources of protein. Moreover, the protein present in eggs is bioavailable. You get almost 13 g of good quality protein when you consume a large boiled egg and it is quite easy to add eggs to your diet. Plus, it is light on the pocket.

2) Walnuts

Walnut is a very healthy nut which is also rich in protein. 100 g of walnuts have 15 g of protein. These make a good mid-morning or evening snack. However, these nuts can be a little expensive.

3) Chickpeas

A 100 g serving of chickpeas provides 19 g of protein. Being high in fibre, these legumes are quite filling. Additionally, chickpea is the favourite snack of those who go to the gym regularly.

4) Tofu

The vegetarians and vegans love tofu. It made out of soya beans and it is a good source of plant-based protein. 100 g of tofu has 9 g of protein to offer.

5) Lentils

Lentils are rich in protein and also in fibre, thereby, you must try to include them in your diet without fail.

So, consume protein-rich foods to keep your muscles healthy!

Hope you liked knowing about the 5 Foods to Strengthen Muscles!

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Friday 8 March 2019

5 Foods to Strengthen Muscles