When it comes to listing down food items that help us to gain weight, we usually think of a protein rich food items. But other than them, we also need to eat food stuffs that reduce inflammation and boost up the energy level in the body to help you exercise longer.
There are several super foods that contain several macro as well as micronutrients. They are extremely rich in antioxidants, vitamins, phytonutrients and are very powerful.
Check out the list of 7 such superfoods that will help you gain muscle weight effectively.
Working out feels very strenuous on the body. It paves the way for oxidative stress and free radicals leading to damage.
Mangoes are loaded with antioxidants, minerals and vitamins which fends off the production of free radicals and other consequences of oxidative stress.
This fruit also aids in muscle recovery and gives a rapid boost to your body before and after a workout.
2. Chia Seeds:
These pocket sized seeds are rich in omega 3 fatty acids which makes them a great anti-inflammatory agent. They help in swift recovery of your muscles.
According to Dawn Jackson, the nutritional consultant at the Chicago Cubs, they are capable of holding 10 times more weight in water, which makes them a good supplement for keeping yourself hydrated.
Another study also stated that chia seeds boosted up the tolerance power in runners, is rich in omega 3s and has very minimal sugar content.
3. Sweet potato:
Sweet potatoes are packed with all the essential nutrients like carbohydrates, minerals as well as antioxidants.
About one cup of sweet potatoes consists of about 84 grams of carbs which is enough to spike up the energy level in the body during workout. It also helps to refrain from increasing the blood sugar level in the body.
It is abundant in potassium which helps in mending the muscle tissues and avoiding the muscle burnout.
4. Greek Yogurt:
Greek Yogurt is one of the most healthiest food items on the planet. It is extremely rich in protein, especially casein, which helps in the building up of muscles. It has twice the nutritional value of the normal yogurt. According to Jessica Cording, a nutritionist in the U.S., yogurt helps you feel fuller, thus helping you to skip eating unnecessary food stuffs.
It also has a good amount of calcium which helps in avoiding weight gain.
Salmon is incredibly plentiful in protein and anti-inflammatory omega 3 fatty oils which is good for after workout muscle recovery.
A study in the JSSM revealed that the guys who ate a diet rich in omega 3 experienced lesser burns than the guys who suffered a deficiency in the same.
It has also been found out that omega 3 fatty acids can also help in increased protein consumption by the body and better lean body mass.
Maca is similar in size to that of a walnut and has a very high nutritional value. It has a good amount of phytonutrients, vitamins, minerals and amino acids.
It helps in the continual and increased supply of glucose in the body which promotes energy in the body. In a study from the Journal of Ethnopharmacology, it was found that the cyclists who consumed food items rich in maca had better speed in the 40 km ride.
It helps the body to adapt to stress by improving the adrenal functioning of the body and creates a sense of rejuvenation. It is also beneficial in improving mood and sexual health. And also contains some amazing benefits.
7. Tart Cherries:
Tart cherries are basically known for their anti-inflammatory properties. One of the studies from the OHSU found out that the runners who drank tart cherry juice for a week before the race suffered less muscle pain and soreness than the ones who consumed placebo.
These also help in inducing a good sleep and better workout recovery. The researchers from the OHC also concluded that tart cherries have great anti-inflammatory content, similar to blueberries. It also acts as a painkiller and has similar enzymes like ibuprofen.
Now that you know these superfoods, include them in your diet to build up your muscles.