How To Feed Your Muscles

Lifting weights isn't enough; you need to feed your muscles to make them grow bigger. Also, remember that, what you eat soon after a workout plays an important role in making you look bigger.

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If enough protein lacks in your diet, your muscles starve and fail to repair themselves effectively to grow strong and big.

Also, remember that your diet needs to support fat loss and muscle gain when you are into lifting weights regularly.

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Apart from protein, you need iron, calcium, selenium, copper, potassium, magnesium and lots of vitamins. So, include the following foods in your diet...


Eggs contain amino acids and protein and therefore they play an important role in helping you recover fast and grow muscle. Iron, zinc and calcium are other minerals supplied by eggs. Folic acid, vitamin B, K, E, A are some vitamins eggs offer.


Even milk is a good source of protein. It contains whey protein which can be absorbed by your body fast. It also supplies carbs, minerals and vitamins too. Milk after a workout is a good option.


They offer Vitamin E, protein and fibre. Your muscles can't do without those nutrients. They also contain antioxidants that protect your body against free radical damage.

Chicken Breast

Chicken breasts are important if you wish to grow lean muscle. Zinc, selenium, iron, niacin and vitamin B6 are also provided by chicken.


Spinach is a super food without which your health can't be stable. A new study claims that spinach can offer reasonable muscle growth. It also contains calcium.

Sweet Potato

The reason why sweet potatoes are included here is because they contain potassium, fibre and vitamins. Eating them after a workout is good as they also contain complex carbs.


Don't underestimate legumes. If you need muscle, you need legumes. They offer fibre, complex carbs and protein too.


Even salmon is a good food for your muscle and weight loss. It contains protein, vitamins and omega 3 fatty acids. Other minerals include calcium, selenium and magnesium.


Fat loss and muscle growth need even flaxseeds. They too contain omega 3 fatty acids and can minimise inflammation. They enhance your stamina and also offer protein.

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Read more about: muscles, eggs, chicken, protein, vitamins, minerals
Story first published: Saturday, July 30, 2016, 12:12 [IST]
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