Yes, you can build muscle without taking supplements having the right quality of protein foods like chicken, eggs, fish, moong daal, and soya chunks. Carbohydrates foods like Oats, potato, sweet potato, rice, wheat, and good fats foods like almonds, avocado, chia seeds, and olive oil
Everybody knows that Muscle building is all about nutrition, workout, and recovery. When it comes to nutrition like protein, carbohydrates, and fat helps to build muscle
Foods to build muscle without taking supplements
In addition to helping you build muscle mass, eating chicken every day can preserve and protect your overall muscle health, It’s a complete protein, has less fat than red meat, and is a good source of iron.
- Excellent source of lean protein
- Good source of Vitamin B and Vitamin D
- Rich in minerals
- Can regulate Blood Pressure
Eggs are a great source of protein and can be an easy available in the market at an affordable cost and contain all the essential amino acids that are necessary for muscle building, which is why they make a great post-workout meal.
- Good inexpensive source
- Complete source of protein due to the presence of all nine essential amino acids
- Rich source of selenium, vitamins, and other minerals
Fish is a great source of protein and other nutrients that are essential for muscle building and also rich in omega-3 fatty acids, which are necessary for a healthy heart, brain, and eye function. Omega-3 fatty acids also help to reduce inflammation and improve joint health.
Certain fish like salmon, trout, mackerel, and tuna contain higher levels of protein than most other types of meat.
- Rich in Omega 3 fatty acids
- Great source of vitamins and minerals
- Beneficial for heart health
- One of the best sources of high-quality animal
Soya chunks are a high-quality protein source that is low in fat and carbohydrates. They are a great alternative to meat for those who are on a plant-based diet or want to cut down on their meat consumption.
- The richest source of plant protein
- Lowers blood cholesterol
- Good source of omega 3 fatty acids
- Rich fiber content
- A high content of magnesium
Carbohydrates – without supplements
Carbohydrates are the primary source of energy. They are partially converted to glycogen, which is stored in muscle to power your workouts
Approx. 50-55% of your daily calories should come from carbs but it does not mean that you can rely on junk food such pizza, burgers, etc. You should include healthy options.
Oatmeal is good for bodybuilding since it’s a complex carb that provides long-lasting energy during workouts
- Healthiest whole grain
- High in fiber
- Lowers bad cholesterol
- Good for diabetic patients
- Rich in minerals and vitamins
Sweet potatoes are also good sources of vitamin A, potassium, riboflavin, copper, pantothenic acid, and folic acid
- Rich in antioxidants
- Good for gut health
- An important source of Vitamin A
Carbohydrates like white rice are essential to fuel physical training. Carbs also replenish muscle glycogen stores after extreme workouts.
- Easy to digest
- Easily available
- An important source of energy especially post
Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth
- Quick to digest
- Rich in vitamins and minerals
- High potassium source
- Strengthens the nervous system due to high
- level of Vitamin B6
Fats – without supplements
This is a nutrient that is often ignored by many people. Agreed that fat should be less in the case of fitness goals, however, there are certain good fats that are in fact important for overall health and muscle strength.
Approx 15-20% of calorie intake should be from fat.
the focus should only be on good sources such as nuts, olive oil, seeds, fish, etc. We should also include enough amount of green vegetables and fruits which are very important for our health.
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