Did you know that in addition to regular exercise, your daily diet will also directly affect the strength and flexibility of your muscles? This article will introduce you to 7 dishes that help your body stay flexible, increase muscle mass, and are easy to add to your daily menu for your reference.
A healthy, flexible body not only comes from regular exercise but also depends greatly on your diet. Supplementing essential nutrients through daily meals will help you strengthen your muscles, improve your endurance, and have a more active life. Below are some suggestions for nutritious, nutrient-rich dishes, suitable for those who want to strengthen their muscles to make their bodies more flexible.
Eggs
Protein is the main component of muscle. Eggs provide all the essential amino acids that help the body synthesize protein effectively. In addition, the protein in eggs is easier to digest than many other types of meat, helping the body absorb maximum nutrients. In addition to protein, eggs also contain many vitamins A, D, E, K, minerals such as calcium, iron, zinc and good omega-3 fats necessary for overall health.
Eggs provide all the essential amino acids that help the body synthesize protein effectively.
Lean meat and poultry
Lean meat and poultry contain high amounts of protein, which helps your body build muscle. Compared to other types of meat, lean meat and poultry usually contain less fat. This helps you reduce excess calories and avoid excess fat accumulation.
Lean meat and poultry provide all the essential amino acids that the body needs to synthesize protein. Amino acids are the building blocks of protein. Lean meat and poultry should be added to the diet:
- Chicken: Chicken breast is the leanest part of meat, high in protein and low in fat. In addition, you can eat skinless chicken thighs to diversify your taste.
- Beef: Beef tenderloin and beef shank are lean meats, rich in protein and contain a lot of vitamin B12.
- Pork: Pork tenderloin and pork shoulder are lean meats, rich in protein and minerals such as iron and zinc.
- Other poultry: Duck and goose are also good sources of protein, but you should choose lean meat and remove the skin.
Lean meat and poultry contain high amounts of protein which helps your body build muscle.
Some types of fish and seafood
Seafood, especially fish, contains a large amount of protein, an essential nutrient for building and restoring muscles. In addition, omega-3 fatty acids in seafood also help reduce inflammation, improve blood circulation, and support muscle recovery after exercise. Some types of fish and seafood you should add to your menu:
- Salmon: Contains a rich source of omega-3, helps reduce inflammation and improve brain function. It also contains high-quality protein to help build muscle.
- Tuna: Tuna contains a high amount of protein, low in saturated fat. Along with that, tuna also contains vitamin D, which is good for bones and joints.
- Shrimp: Shrimp is rich in calcium, providing essential minerals such as iron and zinc.
Milk and dairy products
Milk provides a large amount of protein, especially whey protein, which helps the body build and repair muscle tissue. Calcium in milk is also essential for muscle contraction and nerve function.
Milk provides a rich source of protein, especially whey protein, which helps the body build and repair muscle tissue.
In addition, milk contains vitamin D, which helps the body absorb calcium more effectively. Essential amino acids such as BCAA help reduce muscle fatigue and enhance recovery. Recommended dairy products:
- Milk: Both fresh milk and yogurt are good sources of protein and calcium.
- Cheese: Especially low-fat cheese, rich in protein and calcium.
- Yogurt: Contains many beneficial bacteria for the digestive system and supports the absorption of other nutrients.
- Powdered milk: Convenient to use, there are many types specifically for bodybuilders with high protein content.
Nuts and beans
Nuts and beans contain abundant protein sources, full of essential amino acids to help the body synthesize protein effectively. In addition, this food provides abundant energy to help you exercise more persistently.
Thanks to anti-inflammatory substances and vitamins, minerals improve the recovery process of bones and muscles. Strengthen bones because nuts and beans contain high amounts of calcium and magnesium. Some protein-rich nuts and beans you should add: Almonds, walnuts, chia seeds, lentils, soybeans, etc.
Complex carbohydrates
Complex carbohydrates provide sustainable energy to help the body function effectively for a long time, especially during high-intensity exercises. In addition, they help build glycogen, the energy reserve of the muscles, helping you maintain exercise intensity, helping muscles recover quickly after exercise. Good sources of complex carbohydrates: Brown rice, oats, sweet potatoes, beans, seeds, etc.
Complex carbohydrates provide sustained energy to help the body function efficiently.
Green vegetables
Green vegetables provide essential nutrients. Green vegetables contain a lot of vegetable protein, vitamins such as K, C, E, minerals such as magnesium, potassium, iron to help build and restore muscles. Antioxidants and nitrates in green vegetables help reduce inflammation, increase blood circulation to muscles. Dark green vegetables help balance hormones, reduce stress, and support recovery.
In other words, green vegetables not only provide energy but also act as a catalyst to help muscles grow healthily. Some green vegetables you can refer to: Spinach, kale, bok choy, sprouts…
Above are 7 dishes that help the body stay flexible and strengthen muscles that you can refer to. Diet is only part of the muscle building process. For best results, combine it with regular exercise, enough rest and maintain a healthy lifestyle.
