Muscle chow

We might not all be ready to admit it in public, but the majority of guys would probably give their left pinkie toe in exchange for washboard abs, a pair of decent biceps and an all-round muscular body. If it only was that easy…

Like most things to do with personal health and well-being, growing muscles depends on a combination of a balanced diet and a regular exercise regime. While you can’t eat yourself to an Adonis-like body from the comfort of your couch, there are certain foods that will encourage your body to build muscle tissue.

It may come as a surprise, but exercising itself doesn’t actually build muscles. In fact, while you’re working out you’re tearing your existing muscle fibres, causing many tiny injuries. It’s only once you are resting after exercising that muscle repair and growth happens. So the majority of muscle building takes place while you’re relaxing or sleeping after a jog or a session at the gym.

Proteins are the building blocks of muscles and proteins themselves are made of amino acids. So while you’ll need carbohydrates to provide you with the energy to exercise, you’re body requires amino acids and proteins to build the muscles you’re exercising.

Water is another essential for all of you wannabe body-builders out there. It prevents dehydration and helps muscles to recover, so drink two glasses with every meal and sip some during your workout.

Healthy fats (like omega-3 fatty acids and monounsaturated fats) are needed to produce testosterone, your body’s main muscle-building hormone. Antioxidants and phytochemicals, vitamins and minerals also help in building muscle tissue and protect it by fighting free radicals.

We all know that it’s best to eat immediately after a workout, eat smaller, but more frequent meals of unprocessed food and to stay away from sugary, fatty and fried stuff, but what are the foods that will boost your muscle growth?

Good protein:

• chicken or turkey breasts;

• tuna;

• salmon is rich in omega-3 fatty acids;

• live yoghurt contains probiotics which promote the absorption of magnesium, iron and calcium, all of which are needed for muscle growth;

• cottage cheese;

• eggs;

• lean beef contains vitamin B12, and the muscle builders iron, zinc, creatine and carosine.

Good carbs:

• brown rice;

• oats and quinoa;

• baked potatoes;

• whole wheat pasta;

• sweet potatoes;

• bagels;

• beans;

Good fruit and veggies:

• broccoli and cauliflower;

• green beans and peas;

• carrots;

• asparagus;

• spinach contains octacosanol, which improves muscle strength and endurance and prevents bone loss;

• strawberries and bananas are rich in potassium which allows muscles to heal faster;

• blueberries, raspberries, grapes and kiwi fruit contain lots of antioxidants, phytochemicals and vitamins.

Good fats:

• olive oil contains monounsaturated fats that help prevent muscle breakdown and protect joints;

• fish oil;

• avocado;

• natural peanut butter;

• nuts (almonds, walnuts, hazelnuts, etc.) contain mono- and polyunsaturated fats as well as proteins, antioxidants, potassium and fibre.

Others:

• ginger alleviates muscle pain;

• honey, sesame seeds and tahini are good sources of zinc which promotes post-exercise muscle recovery;

• turmeric contains curcumin which promotes muscle repair and growth.

Recipes:

If you’re looking for more info and a bunch of tasty muscle-building recipes, try this book:

• Men's Health Muscle Chow: More Than 150 Easy-To-Follow Recipes to Burn Fat and Feed Your Muscles by Gregg Avedon

(Andrew Luyt, January 2010, Health24)