Want to build lean muscle? Both proper nutrition and physical activity are extremely important if you want to gain lean muscle. The wonder nutrient protein is a non-negotiable part of your diet if you want to build strong muscles. They can help you build muscle, repair tissue, lose weight, recover quickly from any kind of physical activity and promote the overall well-being of a person. High-protein foods play a major role in gaining lean muscle. Some protein-rich and muscle-building foods can help you enhance your muscle strength. Numerous healthy foods can help you gain lean muscle and allow your muscles to recover and grow after a workout session.
10 best proteins for muscle strength:
No doubt, eggs contain high-quality protein, essential amino acids, healthy fats and other important nutrients like vitamin B and D and choline. Proteins are made up of amino acids, which are particularly important for muscle gain.
Chicken should be incorporated in your diet if you want to gain muscle. They are loaded with high-quality protein. Apart from proteins, chicken also contains essential vitamins which help your body function properly during physical activity and exercise which is necessary for optimal muscle strength.
3. Greek yoghurt:
Dairy products not only contain the mineral calcium but are also rich in high-quality protein. This thick and creamy yoghurt is also a mixture of fast-digesting whey protein and slow-digesting casein protein. You can include have this yoghurt as an evening snack or add it into your smoothies.
4. Cottage cheese:
Another dairy product packed with protein is low-fat cottage cheese. It also contains significant amount of muscle-building amino acid leucine. Hence, cottage cheese is great if you want to build strong muscles.
When we talk of proteins, we should not miss the common dairy product, milk. Milk provides a mix of protein, carbohydrates and fats. Similar to the other dairy products, milk contains both fast- and slow-digesting proteins. This is vital for muscle growth. Therefore, do not forget to include milk in your diet if you want to gain muscle mass.
Different varieties of beans can be part of your workout nutrition plan for lean muscle gain. Black beans, pinto and kidney beans, are loaded with proteins. Even better, they are great sources of fiber and vitamin B, and essential minerals like magnesium, phosphorus and iron.
Chickpeas, also known as garbanzo beans, are a good source of both carbohydrates and protein. Also delicious, boiled chickpeas are a healthy option to include in your diet for lean muscles.
The soya product, tofu is produced from soy milk and is often used as a substitute of meat. Tofu is protein-dense and is also a good source of calcium. Both the nutrients are important for proper muscle function and bone health.
Healthy nuts like almonds and cashews are a superb combination of protein, fats and fiber, which helps in adding extra calories but not your waistline. You can easily make nuts a part of your diet as your evening snack or simply add them into your smoothies or salads.
Lentils are again a mass-building weapon. Cooked lentils are protein-rich and when combined with rice, they make a wholesome meal extremely rich in proteins. Nothing can beat this dynamic combination.
Protein Requirement For The 40 Plus: What You Should Know
As men and women age, there are changes that occur at a hormonal level. For men, after the age of 30, the levels of free testosterone in the blood start dipping. With a reduction in testosterone levels, muscle mass retention and general muscle tone also start reducing. The same occurs with perimenopausal women, who tend to experience loss of muscle. Hence, physical training and consuming sufficient protein becomes the way to go. Protein is a nutrient which is widely popular for its weight loss and muscle mass building properties. It helps in preventing any drop in metabolic rate and maintains bone health.
In this article, we talk about the need of sufficient protein at the age 40, in how much quantity should people of this age consume protein and how it helps them age in a healthy manner. Following are some common queries answered by Dr. Siddhant Bhargava
Protein requirement for the 40 plus: what you should know
- How much protein is needed on a daily basis for 40 plus people and why?
At least 1-1.2 g protein per kg of body weight is needed on a daily basis by people above 40. The Recommended Dietary Allowance is 0.9-1.1 g / kg body weight. We are aping it up a bit to compensate for the reasons stated above.
- What are the foods that 40 plus people must include in their diet?
Non-vegetarians can keep it simple and just include at least 2 servings (2 meals a day) of non-veg food in their day. Meats, fish and eggs are the best source of protein for 40 plus people who are non-vegetarians.
For an eggetarian, a combination of whole eggs and egg whites should be used for adding protein. Vegetarians can include soya products like tofu, tempeh, dairy products and lentils in their diet to increase intake of proteins. Seeds also act as great protein sources coupled with a large fat component.
- What should 40 plus people do weight loss?
The universal truth is calories in vs calories out. If you are burning more calories than you are consuming, you will start losing weight. But you should do this in the right manner. In order to lose fat and not muscle, you need to follow a particular protocol.
If you want to lose weight at 40 plus, you need to consume sufficient amount of protein, which is 1-1.2 g / kg body weight. Do resistance training including exercises like Pilates, weight training and functional training. Consume moderate amount of fat and carbohydrates, and maintaining a calorie deficit at all times is the best way of losing body weight or more rightly, body fat.
Some lifestyle tips for 40 plus
- Consume enough protein to prevent loss of muscle.
- Consume enough fat and especially fat sources rich in omega. This will help you follow portion control and improve satiety. Including good fats in your diet also helps in keeping your skin soft and moisturised. Omega 3 fatty acids are a must for 40 plus people. It is a potent anti-inflammatory fat that can help prevent degenerative conditions like diabetes, Parkinson’s and most importantly ageing.
- Consume enough anti-oxidants. Astaxanthin, CO Q10, curcumin, Vitamin A, C and E are important for the 40 plus. Antioxidants prevent free radical damage in the body and ultimately prevent ageing.
(Dr. Siddhant Bhargava is Co-Founder, Fitness and Nutritional Scientist – Food Darzee)
Home Remedies to Try for Sciatica Pain
Sciatica pain occurs when the sciatic nerve becomes compressed. Usually, the treatment revolves around stretching, but if it doesn’t go away, other treatments may be recommended such as physical therapy, injecting steroids, and even surgery to help alleviate the problem. Normally, doctors will advise that you wait at least two weeks to see if the pain will go away, which usually does, but if it doesn’t, having it checked is the best course to take.
With that being said, it is possible for you to manage your sciatica pain using natural remedies. Here are a few that you should try out if you are experiencing pain in your sciatic nerve.
One of the easiest remedies that you can use to reduce the pain in your sciatic nerve is to apply warm or cold compress on the affected area. The cold or warm temperature helps relax the muscles and the nerves to relieve you from the pain.
Another natural remedy to help ease the pain on your sciatic nerve is to give it a massage. Use some St. John’s Wort essential oil on the affected area then massage it gently. This will help alleviate the problem because the essential oil has anti-inflammatory properties that can lessen sciatic nerve pain.
There are certain stretches that are designed to open up your hips and legs, especially your hamstrings, which are the muscles located at the back of the thighs to strengthen the muscles there. You can discuss this with your therapist on how best to stretch the muscles to reduce the pain that you are feeling.
Another possible treatment that can help you deal with sciatic nerve pain is turmeric. All that you have to do is to add a teaspoon of turmeric to a cup of milk and even add a stick of cinnamon to it too. Boil the ingredients. Add some honey to the drink to sweeten it then drink it at least once in a day. Turmeric is known for its ability to reduce inflammation which can help reduce the pain that you are feeling because of your compressed sciatic nerve.
Sciatica pain can be debilitating at times, making it difficult for you to move around. These natural remedies may help you regain control over your muscles so that you will be able to function normally once more.
Second-hand smoking dangerous: study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure. Advertise With Us Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking. This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.