It requires more than exercise if you want to achieve muscles and build a toned physique. Taking the right nutrition plays a key role in women’s muscular development. To help your body grow strong, always eat the right foods and nutrients that your body requires to build muscles. A diet that is rich in fiber, protein, low fat dairy, whole grains, fruits and vegetables are what a woman needs to meet her muscular need. Specifically, here are foods to build muscle in women.
Food #1: Protein-Rich Foods
Protein can help in muscular growth and health but don’t rely on it solely for muscular development because you can only achieve best result when protein is incorporated into a balanced diet. Included on the list of lean sources of protein are flank steak, shrimp, salmon, low fat or fat free cheese and cottage cheese. Another good protein provider with omega 3 essential fatty acid is a fortified egg. Chicken breast, tuna, tofu, and lean ground beef are also good sources of protein that will help develop muscles.
Food #2: Fiber-Rich Foods
Always include foods that are rich in fiber such as lentils and beans in your diet. These are not only good sources of fiber but proteins and carbohydrates as well. Lentils and beans promote muscular health and help your body remove toxins and waste because these foods are low in fat and easily digestible. Other beans that are a good supplier of proteins include garbanzo beans, navy beans, red lentils, yellow lentils, and kidney beans. These beans can help in muscular growth and contribute to a low fat, high fiber, and low calorie diet that essential for your body.
Food #3: Whole Grain Foods
To boost energy, develop, and strengthen muscles, whole grain foods should be included in your diet. This food contains vitamins and minerals that help repair and build muscle fibers. Bran cereal, oatmeal, whole wheat pasta, bulgur, quinoa, brown rice, and couscous are also energy boosters.
Food #4: Fruits and Vegetables
To ensure that your muscles get the energy that it needs, fruits and vegetables ensure that your muscles get vitamins and minerals needed for growth. Good vegetables such as collard greens, cauliflower, broccoli, red and green peppers, onions, mushrooms, spinach and okra are good choices. For fruits, apples, banana, pears, strawberries, orange, nectarines, peaches, grapes, and blueberries are rich in vitamins and minerals.
Food #5: Healthy Snacks
Eat a well-balance snack all throughout the day to help your daily nutrition meet your muscular need. Healthy snacks that can promote muscular growth includes banana, Greek yogurt, peanut butter, nuts, dried fruits, granola bar, and low fat cheese can help in building muscles. Another food that is included in the nutrition powerhouse is the endamame. This is high in fiber and contains all the necessary amino acids that your body needs.
If you want to add more curves to your body and boost the level of strength through more muscle development, sometimes you may get slightly frustrated at the fact that all the nutritional facts are for men only. With these easy tips above, you can now have more muscles and a toned body and you can thanks these foods to build muscle in women.