Greek yoghurt, oats, berries are best food items to eat for building muscles in women
Building muscle in women: Nutrition plays a crucial role, with emphasis on adequate protein intake to support muscle repair and growth. Here are 8 food items that are best for muscle building in women.
Building muscle in women is a process that involves more than just lifting weights requires a combination of targeted exercises, proper nutrition, and consistency. Contrary to common myths, muscle-building benefits women in numerous ways beyond aesthetics, including improved metabolism, bone health, and overall strength. Strength training exercises like weightlifting stimulate muscle growth by causing microscopic tears in muscle fibres, which then repair and grow stronger during rest periods. Manisha Kadam, gynaecologist and senior consultant with Max, Hyderabad, suggests 8 food items that are best for muscle building in women. (Image: Canva)
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Lean proteins: Chicken breast, turkey, lean beef, fish, tofu, and legumes offer essential amino acids crucial for muscle repair and growth. They provide lean sources of protein with minimal saturated fat, supporting muscle development during strength training. (Image: Canva)
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Greek yoghurt: High in protein, Greek yoghurt aids muscle recovery post-exercise while being lower in sugar than regular yoghurt. Its probiotics also promote digestive health, beneficial for nutrient absorption. (Image: Canva)
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Eggs: Eggs are a versatile, complete protein source containing all essential amino acids necessary for muscle repair and growth. They are ideal for breakfast or as a protein-rich snack, supporting muscle development. (Image: Canva)
Quinoa: As a whole grain rich in protein and all nine essential amino acids, quinoa supports a muscle-building diet. Its complex carbohydrates provide sustained energy for workouts, aiding in muscle recovery and growth. (Image: Canva)
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Leafy greens: Spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants crucial for muscle function and recovery. They support overall health and immune function, enhancing the body's ability to repair and build muscles. (Image: Canva)
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Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, and micronutrients that aid in muscle repair and growth. They provide essential omega-3 fatty acids and antioxidants, reducing inflammation and supporting overall muscle health. (Image: Canva)
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Berries: Blueberries, strawberries, and raspberries are rich in antioxidants that help reduce inflammation and oxidative stress post-exercise. Their high fibre content supports digestive health and overall well-being, complementing a muscle-building diet. (Image: Canva)
Oats: Complex carbohydrates in oats provide sustained energy for workouts, supporting muscle recovery and growth. They are versatile, offering fiber and essential nutrients that promote satiety and overall health in a muscle-building diet. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
