Many people, especially men, aim to be strong, and as a result, they watch what they eat. This is because what we eat has a great impact on our energy levels, hence it affects our daily activity. Here are some of the nutrition you must have in your system to build up muscle mass and generally make you strong.
1. Fish
Fish is a very good source of protein and so it is usually recommended to people who desire to increase their muscle mass. The truth however is that their nutrient values are different and so, you must be careful in your consumption of fish as well; for example, the tilapia fish has been praised and considered as the ‘hero’ of fishes.
This is because it has been scientifically proven to be one of the healthiest fishes there is. However, research has shown that farmed fishes are unhealthy, as they have high levels of omega-6 fats – which can cause inflammation in the body. Therefore, there is a need for a better alternative, hence salmon. This fish is rich in protein and has omega-3 fats – which are anti-inflammatory. It also has different vitamins and minerals such as Vitamin D and Vitamin B12.
2. Fruits & Vegetables
Fruits and vegetables are low in carbs, yet rich in vitamins and minerals. They even contain fibers which help in cutting the carbs you eat and yet keep you full and energized; even aiding in digestion. You can get antioxidants too from these – which also help in digestion and cuts down on fats. These fruits and vegetables range from apples, berries, pineapples, oranges, lettuce, cauliflowers, peas etc.
3. Healthy fats
Healthy fats are also called HDL; and unlike bad fats which are called LDL, they are needed by the body. Because they prevent over weight – which is, in actual fact not strength. They cause you to be full and do not digest quickly, though they are inexpensive.
4. Carbs
Carbs provide you with the energy you need, although you should be careful of the amount of carbs you take in. Consume carbs only according to the amount of carbs that you burn when exercising. This way, you can maintain your energy and stay fit. Note however, that if you are under-weight, then you really need to increase your carb intake. Make sure that you take in as much carbs as possible i.e. you are supposed to consume more carbs than you burn.
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