What You Eat For Your Muscle Develop And Strengthen your Muscles

Did you execute a few or minimum of the basic aerobic or isometric exercises weekly and on a regular basis?

Did you carry on your plyometrics or jump training to challenge your body muscles?

Do you think for certain specific food as a health factor to help replaced energy lost during and after the exercises? What about though for food to build or nourish the tired muscles? 

What you eat can help develop the health and strength of your muscles.

Then eat the right natural food stuffs.

We all understand that food is the proper fuel for the body besides fresh water.

Fresh water vitally serves as the solute and as transporting agent.

The foods we eat namely carbohydrates, fats or oils, protein, seeds and nuts and basil greens or green leafy vegetables will factor in the health, growth, development and strength of your muscles.

Carbohydrates

Carbohydrates or carbs for short, the first class of food items in the above list will always comes first when it comes to muscle training. This is because the initial work outs required the oxidizing of glucose or sugar in the blood stream for the release of energy for the work out.

As carbs are easily digested and release glucose or sugar, these are readily available before the break down of fats and proteins into smaller pieces or units that is easy to be absorbed in the blood stream.

You know muscles like the brain need glucose as it’s primarily fuel to do its work.

And of course, the most important muscle in the body, the heart needs a steadily supply of glucose all the time. Deprived it of this fuel and you are likely to faint.

So, your muscles depend on glucose as fuel most of the time for its activity.

Unrefined Carbohydrates

You have to source your carbs from natural and organic source.

ALWAYS eat unrefined carbs if you regularly fall for the fitness activities. This ensures your blood stream delivers a steadily supply of glucose to all over your body organs. 

Otherwise, the rush of sugar (from refined carbohydrates) in the blood will spike and raise your blood pressure, and it negates the health of your muscles. 

Your will notice this will begin from heart related diseases like diabetes before it affect your joints and muscles.

So eat unrefined carbohydrates in the form of potato and coco yam with their skin; yams, tapioca (cassava) unpolished or semi polish rice, whole wheat meal, oats, rye and sweet corn. You are welcomed to add your favorite carbs to the list. 

Think about making some of your meals at home instead of dinning out for convenience foods. Whole wheat bread, if it cannot be gotten in some bread retail stores can be made at home. Corn bread too is very nutritious and you can make yours at home. These are full of protective agents and help in muscular health.

Carbohydrates also include certain fruits and greens. Mango, pineapple, apple, papaya and banana; carrots, melon, tomatoes, guava, and so on are carbohydrates. In fact, all fruits and vegetables can be considered a carbohydrate for the very fact that these food items contain starch and or sugar.

If you regularly or weekly put your muscles into a state of stress say twice in the week, you should not worry about high glycemic index vegetables and fruits. They glycemic load, which determine how sugar is absorb in the blood stream seems to be high too. Provide you take a minimum of these stuff, they will help to nourish and promote your muscle health. 

Oranges, tomatoes, carrots including tangerine, lime and lemon and all fresh leafy greens are good for you.

They contain the water soluble vitamin and mineral matters your body need, vitamin B-complex and vitamin C, C₁ and K. Lime fruits in particular delivers a significant amount of citric acid that an active body needs. Serious attention should be paid to foods that enhance potassium and magnesium salts in the blood stream. Potato provides one of the best sources of potassium salts which are potent in the skin of the vegetable.

Some persons prefer to eat leafy greens in the raw state. All leafy greens are good sources of potassium salts. It delivered all the vitamin and phytonutrients in the vegetable. However, some of these greens may be pollute in transit. Eating such greens in the raw state can deliver significant amount of the food nutrients to the body with health hazard.  Why not steam them? More so, cooking the greens will break down the tough fibers that the intestinal track can easily manage with.

Before ever you begin any exercise routine except on medical point of view in checking your blood sugar, you should have something to readily eat. It can be 100% natural orange juice to deliver the much need energy on the go.

Or you can eat your favorite meal and rest for at least 2 hours before the exercise.

Proteins

Next come protein not fats. Protein depends on carbohydrates. After some 30 minutes of tensing or exercising the body muscles, your muscles ask for protein. When you tense any muscle of the body, it activates protein cells to repair damages (stress) that has been done to it. 

If you cannot supply the protein, they cannot go on carbs and or fats. 

So, what are the proteins to eat? Are they certain class of protein food to eat and develop the growth of your muscles?

Yes, certainly. Eat high quality animal proteins like milk, fish, red lean meat, egg, cheese, and so on; vegetable protein will include unprocessed legumes, nuts and seeds. Eat them whole period. You need them all provide they are products of natural organic farming or environment. 

Legumes, all beans including soya bean and chia have proteins.

Nuts will include peanut, walnut, cashew nuts and brazil nuts. 

Seeds such as melon, sunflower and flax seeds, are power packed with much mineral matters.

Combining both animal and vegetable protein will do better for your muscle health.

Persons regularly carrying on physical exercises every week should try to increase their protein consumption to at least three times the normal rate. This compensate for loss of energy during the work out exercise.

It is a fact that energy lost should be replaced. If this were adhered to alone, evidently, your muscles, joints and bones will suffer. During the exercise proper, all have been put into a state of tension. They need to be well nourished. 

Fish protein is my main protein sources. As a fisher, I regularly harvest my catches in the river. But I supplement the fish with eggs, milk and meat, plus nuts and legumes.

Eat These And Not These

Some nutrition fanatics or zealots will tell you not to eat certain specifics of the food stuffs mentioned above.

Milk, eggs, red meat; soya and potatoes, lime and oranges are included in eat not these foods. 

Now, all classes of foods are necessary to work the muscles to full health, except that the body cannot tolerate the specific food stuff; or you are taking in an overdose of the foods more than necessary. 

Vegetarians will not like to eat any animal products. They combine more than three sources of legume to get all their protein requirements. Soya or chai has most of the protein as in an egg.

Milk and peanuts for example, seems allergic to certain persons. The same thing can be said of limes and oranges.

But lime is very essential to an active muscle. Its vitamin C content plus citric acid is so powerful to strength and promote the health of an active muscle.

You can make do with lime by squeezing just a drop in a glass of water to begin with. This will check the allergic reaction. 

The protein of milk, red lean meat and eggs is good for your muscles. You should try to take two to three times the normal amount you usually digest when it comes to the health of your muscles if you exercise at least twice in the week. Otherwise, your muscles will lose their tone. 

Fats Or Oils

The animal protein listed above has fats but not oils. Oils will come from the seeds, nuts and legumes.

The oil will also come from sea foods like sardines, tilapia, mullet, tuna and cods. The oil provides essential fatty acids or omega -3 fatty acids; and helps both your joints and muscles. They also provide vitamin D in particular for the bones. The joints, muscles and bones are relate and should have the same nutrients always.

Extra virgin olive oil is one of the best oils you can use constantly. Add two tablespoon to your chop plate always. Olive oil will not make you fat. 

Avocado is another vegetable fat. You can mash and spread it on bread and biscuits like peanut butter. Coconut oil is another you can safely do with. All these oils will promote the health of your muscles after stressing the same.

One more thing about animal fats is this. When buying red meat, have them cut along with the bones, not just the flesh. The bones can provide bone marrow and a little biscuit bone which is good for muscle and bone health. But too much biscuit bones or calcium from animal source will interfered with absorption of digested food nutrients.

Calcium from leafy greens provide moderate amount that is easily absorbed into the blood stream.

The Link between Joint, Bones And Muscle In Muscle Growth

Your muscle is related to your bones and joints. What affect one affects the others. In fact, these three tissues form your musculoskeletal system.  

In other words, the musculoskeletal system enabled you to move, stand, bend and do your weekly exercise and daily activities. 

When you do isometrics and plyometric or jump training, you know you are stressing your muscles and bones more than any organs in the body. 

Therefore, the food stuff for the muscles is essential also for the bone and joint. The foodstuff mention above will provide vitamin C, calcium and fatty acids especially omega -3 fatty acids that benefit them as a whole. 

The role of vitamin C need to be taken very seriously as it related to physical exercise. It is one of the most important water soluble vitamin need by every cell, tissue and of the body, more so when you get an injury during an exercise.

A person exercising regularly need a constant supple of vitamin C in the blood stream, and since it is water soluble, it cannot be stored in the blood stream. A saturation point is only that which is needed. Any depletion of the vitamin can be  replaced easily by regularly eating your favorite fresh fruits and vegetables. For the active physical trainer, a piece of lime or lemon cut and squeezed into a glass of cold water easily solves the problem.

Vitamin C help in strengthening collagen, a protein that nourish and bind ligament, tendon, cartilage and tissues of the bone, joint and muscles. If you neglected this vitamin and you exercise regularly, do not be surprised if you end up with a fracture joint or bone or muscle.

Seriously, begin your exercise day with foods that will provide omega fatty acid, calcium and vitamin C. The night before you go to bed, eat a chop plate rich in protein, fruits and vegetables.

To your good health!

A Chop Plate Of Oatmeal Enrich With MIlk, Egg, Banana, Peanuts, Steam Red Tomato

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