Body Image & Self Esteem

Body Image & Self Esteem

The ones who aspire to get a firm body need to concentrate on many things. But the most crucial thing is protein. Without this, muscle does not form, and all your exercise effects will not become visible. However, nutrients are not everything. You need to have the right amount of fat, carbs, minerals, vitamins, and water. Indeed, you will get all these from food and if you make a well-planned diet. 

You know that protein from animals is good to build muscles. However, it comes with the risk of cholesterol and saturated fat. If you are looking to get a firm body without risking your heart, opt for skinless chicken. You can get 32 grams of protein without fat from a large fillet. In case you like red meat, use lean cuts such as rump, limp, and duckling. 

You know that protein from animals is good to build muscles. However, it comes with the risk of cholesterol and saturated fat. If you are looking to get a firm body without risking your heart, opt for skinless chicken. You can get 32 grams of protein without fat from a large fillet. In case you like red meat, use lean cuts such as rump, limp, and duckling. 

11 Food Suggestion from Audrey Star to Gain Muscles

1. Large Fillet

One large fillet of 110 gm, you need to consume at least two or three times a week.

2. Beans with Rice

It is the best combination to get the protein needs of your body. The reason is the amino acids available in beans will blend with rice and form the protein. Hence, they help to build muscles. Rice is a rich source of carbohydrates, which is another essential nutrient for the body.

How much and when: Eat three to four times in a week with one bean scoop and two tablespoons of rice. 

3. Tofu 

It is one of the significant sources of protein and calcium from the grain category. It is also rich in manganese ( preventsweakening of compounds that help energy supply).  But isoflavones are the essential content of Tofu. This substance helps to balance females hormones. By adjusting the hormones, it helps to decrease the accumulation of fat, and as a result, the workout session will start showing its fruits. 

How much and when: Daily an average slice. 

4. Quinoa

You don't find the amount of protein you can find in Quioona in any other vegetables. In every grain, it contains essential amino acids, three of which are branched chain, whey protein (athletes consume it before and after their workout sessions), and BCCA amino acids. It is a great food item for gaining muscles, and it comes without sugar or cholesterol content. Not only this content, but it also has carbs, vitamins, and minerals as well as fibers. 

How much and when: Two to three spoons of flakes Quinoa with fruit juice 30 minutes before and after exercise

5. Egg

Egg, both white and yolk help your cause. Egg white is rich with ovalbumin. It is formed by leucine type amino acids. Yolk has omega 3 and other fats. 

How much and when: Three eggs per week with your meal.

How much and when: Three eggs per week with your meal

6. Banana

Apart from protein, you need quick carbohydrates, and banana is an excellent option for you. Adding to this, it helps in the production of glycogen (energy reserve of muscles) because of its potassium contents. 

How much and when: Consume one banana each day before and after workouts with yogurt or

7. Natural Yogurt

It is the best post-workout snack. It is beneficial if you consume immediately or within 30 minutes of exercise. The reason is, the body requires immediate protein after a workout to repair the muscles. If you add honey or jam to yogurt, it serves to fulfill the carbohydrate requirement as well. 

How much and when: After a workout session, consume one jar of low-fat yogurt with two tablespoons of honey or jam. 

How much and when: After a workout session, consume one jar of low-fat yogurt with two tablespoons of honey or jam. 

8. Integral Mass

Even after four hours of exercise, it will still have effects. Hence you need to consume a good portion of carbohydrates to gain muscles. But prefer medium glycemic indexes. The pasta and wholegrain bread are ideal because they contain fibers and satiate and releases energy slowly. 

How much and when: Eat one teacup of cooked pasta two or three times a week. 

 

9. Water

We don't believe that water is also necessary to get a firm body. Muscles need water because protein synthesis happens if your body is adequately hydrated. The coconut water also helps to attain your goal. It contains potassium, and it helps with glycogen storage. You need to drink water throughout the day to keep your cells hydrated. 

How much and when: Drink at least 2 liters of water.

10. Brazil Nuts

The fact is, it is still to prove, but many experts say that brazil nuts help to produce testosterone ( male hormone) because it contains arginine. As a result, chestnuts helps to build muscle mass—the selenium and fat help to fight the inflammation process caused by the workouts. 

How much and when: two nuts per day

11. Salmon

It is a good source of omega 3 and fat. Which helps to fight inflammation caused by the exercise and help to quicken the recovery speed. The speed of the recovery will determine the rate of gaining muscles.

How much and when: One large fillet of 100 grams two to three times a week. 

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xoxo

Audrey Star