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.
Higher salt intake can cause gastrointestinal bloating, says study
People report more gastrointestinal bloating when they eat a diet high in salt, a study has found.
Researchers at the Johns Hopkins Bloomberg School of Public Health in the US re-analysed data from a large clinical trial conducted two decades ago, and found that high sodium intake increased bloating among trial participants.
“Bloating is one of the leading gastrointestinal complaints in the US and can be exacerbated in some people by a high-fiber diet. Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake,” said Noel Mueller, senior author of the study.
Bloating is estimated to affect up to a third of US adults overall, and more than 90 per cent of those with irritable bowel syndrome, according to the study.
Bloating features a buildup of excess gas in the gut. The production of gas can be attributed to gas-producing gut bacteria breaking down fiber. There is also some evidence that sodium can stimulate bloating.
The study, published in the American Journal of Gastroenterology, is the first to examine sodium as a cause of bloating in the context of low- and high-fiber diets.
The study analysed data from the DASH-Sodium trial, conducted at four clinical centres during 1998-99. It tested the DASH diet, a high-fiber diet which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fiber control diet.
Each of the two diets was tested at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.
The trial was set up chiefly to determine the effect of dietary sodium and other factors on blood pressure, but included data on participants’ reports of bloating — data that Mueller and his colleagues analysed for the new study.
The team found that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence.
They found too that the high-fiber DASH diet increased the risk of bloating by about 41 percent, compared to the low-fiber control diet — and men were more susceptible to this effect, compared to women.
But the scientists also determined that sodium was a factor in bloating. When they combined data from the DASH and control diets, and compared the highest level of sodium intake to the lowest, they found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.
The key implication is that reducing sodium can be an effective way to reduce bloating — and in particular may be able to help people maintain a healthy, high-fiber diet.
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.
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.
Vitamin C may lower BP, sugar levels in diabetics
Taking vitamin C supplements can help diabetics by lowering elevated blood sugar levels throughout the day, a study has found.
The research, published in the journal Diabetes, Obesity and Metabolism, also found that vitamin C lowered blood pressure in people with type 2 diabetes, suggesting benefits for heart health too. According to Glenn Wadley from Deakin University in Australia, the results may help millions currently living with the health condition.
”We found that participants had a significant 36 per cent drop in the blood sugar spike after meals. This also meant that they spent almost three hours less per day living in a state of hyperglycaemia,” Wadley said. “This is extremely positive news as hyperglycaemia is a risk factor for cardiovascular disease in people living with type 2 diabetes,” he said.
“We also found that the proportion of people with hypertension halved after taking the vitamin C capsules, with both their systolic and diastolic blood pressure levels dropping significantly,” Wadley added. The dose of vitamin C used in the study was about 10 times the normal dietary intake and readily available from most health food stores, researchers said.
“Vitamin C’s antioxidant properties can help counteract the high levels of free radicals found in people with diabetes, and it’s encouraging to see this benefits a number of the disease’s common comorbidities, such as high blood pressure,” he said. “While physical activity, good nutrition and current diabetes medications are standard care and very important for managing type 2 diabetes, some people can find it tough to manage their blood glucose levels even with medication,” he added.
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