Foods & Diet to support Body Building Exercises

Hard work and dedication are always rewarded by things that are worth having in life. A well-toned body with the faultless muscle frame can be achieved by taking a balanced diet with disciplined approach. Many among us think that taking additional protein is adequate to get those perfectly carved muscle. While in reality, a balanced intake of healthy calories, protein and good fat is all that one needs. Read on to find out the foods that support your body building exercises:

Antioxidants:  Free radicals are by-products of metabolism and when left unprocessed, they interfere with the normal muscle development. Taking foods rich in antioxidants would help in improving muscle function. Berries, fresh fruits, salads, greens etc., are good sources.

Almonds and other Nuts: Nuts are nutritionally dense and provide more calories - the good ones - in a single serving. They are also rich in fiber, certain minerals and vitamins. Regular consumption of nuts is also associated with improved heart function and hence improved stamina.

BEETS:   Nutrients present in beets improve performance and boosts vasodilation.  Taking one beetroot or a glass of beetroot juice before starting exercises would improve performance and reduce post workout fatigue. Regular use of beets before exercises also decreases the amount of oxygen that one needs to complete a workout.

Greek Yogurt: It is a variation of regular Yogurt but contains twice the protein. It has higher concentration of Casein, a slow-digesting milk protein that facilitates a steady increase in blood amino acid levels and thus improved protein synthesis.

Lentils: Lentils are rich in fiber, protein and slow-digesting carbohydrates, making them the perfect choice for a post workout meal.

Quinoa: Quinoa has an excellent amino acid profile and a Glycemic Index of 53. A high glycemic index indicates a slower release of calories from carbohydrates. It also contains all the essential amino acids that would help in development of muscle protein.

Sardines:  Sardines have lesser mercury and high percentage of omega 3 fatty acids. These are good for your heart and have anti-inflammatory properties that help fight the joint pain associated with heavy weight training.

Water: A liberal intake of water does marvels to one’s body. It improves energy and performance, reduces toxins and waste products, improves skin texture and helps loose body fat. A well hydrated body has an improved metabolism and organ function.