Madeleine Hull
Summer is almost here, and with it comes the desire to get in shape and build muscle. While building muscle takes time and dedication, there are ways to accelerate your progress through diet and exercise. A well-balanced diet that includes healthy carbohydrates, fats, and protein is essential for muscle building. Additionally, certain foods like blueberries, summer squash, bell peppers, and lentils are considered superfoods for muscle building due to their high vitamin and mineral content. For those with an active lifestyle, a high protein intake is crucial for muscle growth and repair. Whey protein, eggs, salmon, peanuts, and almonds are all excellent sources of protein that can aid in muscle building. But remember, while diet is crucial, combining it with a consistent workout routine that includes weight lifting and compound exercises will help you achieve your fitness goals faster.
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What You'll Learn
Consume high-protein foods like eggs, salmon, lentils, and lean beef
A well-balanced diet is essential for muscle building, and protein-rich foods are a priority. If you're exercising, a high-protein intake is vital for muscle growth and repair. Aim for 1.4–2 g of protein per kilogram of body weight per day to help maximize muscle mass.
Eggs are a great source of protein, offering around 6 g per large egg, along with a good dose of branched-chain amino acids, omega-3s, and leucine, which is important for muscle gain. They are also low carb, making them a popular choice for bodybuilders.
Salmon is another excellent choice for muscle building and overall health. Each 3-ounce (85-g) serving of salmon provides approximately 17 g of protein, 1.5 g of omega-3 fatty acids, and several important B vitamins. Omega-3 fatty acids are crucial for muscular health, and B vitamins contribute to overall health. If your budget doesn't stretch to salmon, trout, tinned tuna, yellowtail, or tilapia are good alternatives.
Lentils are a high-protein, plant-based option that also provides valuable vitamins, minerals, and fiber. They are easy to digest and can be paired with rice to create a complete amino acid profile. This combination is a great, affordable way to get all your essential amino acids and promote muscle growth.
Lean beef is a good source of protein, offering around 22 g per 3-ounce serving, along with essential amino acids. Opt for lean cuts like fillet, beef shin, or lean ground beef to maximize protein intake while minimizing saturated fat consumption.
In addition to these specific foods, remember to include a variety of fruits, vegetables, healthy carbohydrates, and fats in your diet. These provide essential vitamins, minerals, and nutrients that support overall health and muscle function.
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Eat blueberries to decrease muscle fatigue
When it comes to getting into shape for summer, your diet is crucial. Eating a balanced diet with whole foods that are lower in calories and fat, such as fruits and vegetables, is important. In addition to being lower in calories, these foods contain natural vitamins and minerals that can enhance your health and improve the way you look and feel.
One fruit that can be particularly beneficial is blueberries. Blueberries are an antioxidant powerhouse, helping to decrease muscle fatigue and accelerate recovery from muscle damage. They are rich in bioactive compounds, vitamins, protein, and nutrient materials that are good for health, including antibacterial ingredients and antioxidants. A study on the effects of blueberry consumption found that it can aid in recovery from muscle damage caused by strenuous exercise. The blueberry treatment group experienced a 20-21% decrease in peak torque, while the control group saw a 17-20% decrease. This suggests that blueberries can help reduce muscle fatigue and enhance recovery.
To incorporate blueberries into your diet, try adding a cup of blueberries to your post-workout shake or having them with Greek yoghurt and honey. Not only will this help with muscle recovery, but it will also provide you with a delicious and nutritious snack or dessert.
In addition to blueberries, there are other foods that can help increase muscle mass and enhance your summer body diet. Consuming adequate protein is essential for muscle growth and repair. Foods such as eggs, salmon, peanuts, and buckwheat are great sources of protein and other nutrients that support muscle health. Engaging in exercises like kettlebell swings can also help build muscle mass and torch fat.
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Load up on magnesium-rich foods like summer squash and Swiss chard
To build muscle, it is important to consume a well-balanced diet that includes healthy carbohydrates, fats, vitamins, and minerals. While there is no official "superfood" group, foods that contain high concentrations of vitamins and minerals are considered to be super.
Summer squash and Swiss chard are two such superfoods that are rich in magnesium, a mineral that is essential for muscle and nerve function, maintaining heart rhythm, building strong bones, and energy production. Magnesium also plays a vital role in muscle contraction, supporting the function of actin and myosin. When your muscles contract, actin and myosin shorten, decreasing the length of your muscle fibres, eventually going back to normal. An abundance of magnesium in your system can prevent those unwanted muscle cramps.
Summer squash, including zucchini and yellow squash, is also rich in vitamin B9 (folate), which aids in the breakdown of macronutrients. Swiss chard, on the other hand, is a dark, leafy green vegetable with reddish-purple and yellow stems and veins due to the presence of betacyanin and betaxanthin, powerful phytonutrients that help keep everything in sync in the body.
In addition to summer squash and Swiss chard, other magnesium-rich foods include nuts (almonds and cashews), cocoa, figs, legumes, whole grains, dark green vegetables, seeds, and eggs. Consuming a variety of these foods can help ensure adequate magnesium intake, supporting muscle health and overall well-being.
It is worth noting that a high-protein intake is also essential for muscle growth, especially for individuals with moderate to high activity levels. Protein is made up of amino acids, which are the building blocks for muscle growth and repair. Examples of protein-rich foods include eggs, salmon, peanuts, and buckwheat.
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Avoid refined carbs like white bread, white rice, and pastries
When aiming to increase muscle mass, it is important to consider not only how much you eat but also what you eat. A well-balanced diet that includes healthy carbohydrates, fats, and protein is essential for muscle building. While carbohydrates are a crucial source of energy for the body, not all carbohydrates are created equal. Refined carbs, such as white bread, white rice, and pastries, are highly processed and stripped of their nutrients and fiber, earning them the label of "'bad'" carbs.
White bread, white rice, and pastries are classic examples of refined carbohydrates that have been processed to remove key nutrients like fiber, B vitamins, and antioxidants. This processing makes them softer and gives them a longer shelf life, but it also removes the bran and germ, which are the most nutrient-dense parts of the grain. As a result, these refined carbs are quickly digested by the body, leading to a rapid rise in blood sugar and insulin levels, also known as a glycemic spike.
This glycemic spike can have several negative consequences for your health and fitness goals. Firstly, it can lead to weight gain and an increased risk of obesity. The quick digestion of refined carbs causes a short burst of energy, followed by a crash that leaves you feeling hungry and craving more sugary carbs. This can result in overeating and a vicious cycle of blood sugar spikes and crashes, contributing to long-term health issues. Secondly, frequent glycemic spikes can lead to insulin resistance and type 2 diabetes as the body struggles to respond to the rapid changes in blood sugar levels.
Additionally, refined carbs have been linked to an increased risk of heart disease and other cardiovascular problems. They also tend to be high in sugar and low in essential nutrients, which can affect your overall health and energy levels. By contrast, unrefined carbs, such as whole grains, provide a slower and more sustained release of energy throughout the day, helping you feel more satisfied and energized while supporting your muscle-building goals.
To avoid refined carbs like white bread, white rice, and pastries, opt for complex, unrefined carbohydrates instead. Choose whole grain bread and brown rice, which retain the nutrient-rich bran and germ. Include non-starchy vegetables like spinach, green beans, Brussels sprouts, and celery, which are packed with fiber and vitamins. By focusing on whole foods and complex carbs, you can stabilize your blood sugar, maintain a healthy weight, and still satisfy your sweet tooth with naturally sweet fruits.
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Exercise with kettlebells to build muscle mass and torch fat
To build muscle mass and lose fat, it's important to have a well-balanced diet that includes healthy carbohydrates, fats, and protein. In addition to a healthy diet, regular exercise is crucial. Kettlebells are a great way to build muscle and lose fat, offering a full-body workout that targets multiple muscle groups. They are versatile, easy to use, and can be taken anywhere, making them perfect for a summer body workout.
Kettlebell exercises can help increase your heart rate, improve your conditioning, and burn fat. They can also help build strength, power, endurance, and overall muscle mass. The unique shape and size of kettlebells work your muscles differently from barbells and dumbbells, and the additional resistance and challenging positions can help improve your strength and mobility.
- Kettlebell Swings: This exercise is great for working your posterior chain muscles (abs, back, glutes, and hamstrings) and increasing your heart rate to burn fat. Stand with your feet about shoulder-width apart, holding the kettlebell safely with a loose grip. Initiate the swing with a powerful hip thrust, keeping your back flat, and swing the weight up to shoulder height. Return to the starting position and repeat.
- Kettlebell Goblet Squat: This exercise builds lower-body strength and more powerful glutes, which can be beneficial for other exercises like deadlifts and running. Start by standing slightly behind the kettlebell, with your feet slightly wider than shoulder width. Hinge forward at the waist and push your butt back, lowering your torso and grasping the kettlebell with both hands. Exhale and lift the kettlebell straight up, squeezing your glutes and shoulder blades. Slowly lower it back down and repeat.
- Kettlebell Deadlift: This is a great exercise to start with if you're new to lifting. Bend your knees and lower yourself into a squat, keeping the kettlebell in front of you and ensuring your back is straight by tensing your glutes. Drive back up and repeat.
- Kettlebell Press: This exercise can be done with two kettlebells. Hold the kettlebells by their handles so the weight rests on the back of your shoulders. Slightly bend your knees and squat down, keeping your legs in line with your shoulders. Drive through your legs and straighten them, extending your arms to raise the kettlebells above your head. Squat down and repeat.
For a challenging workout, try the Kettlebell Complex, which involves doing a series of compound exercises sequentially with the same weight and without rest. Start with one rep of each exercise and add one more rep each time you go through the circuit. Once you've completed all the exercises, rest for a minute and start the next round.
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Frequently asked questions
Increasing muscle mass requires a combination of weight training and a higher food intake. It is important to consult with your doctor to make sure that your weight-gaining tactics are healthy and appropriate for you. To gain weight, you must eat more and stimulate muscle growth with protein-rich foods such as lentils, whey protein, lean beef, and eggs.
In the summer, there are plenty of fruits and vegetables that can help you increase muscle mass. Blueberries, for example, are an antioxidant powerhouse that decreases muscle fatigue. Tart cherries are another summer fruit that can help expedite the post-workout recovery process due to their powerful antioxidant compounds. Summer squash is rich in magnesium, which prevents muscle cramps, and vitamin B9 (folate), which aids in the breakdown of macronutrients.
The amount of protein you need depends on your activity level. If you have a moderate to high activity level, it is recommended that you consume more protein compared to those with a sedentary lifestyle. You can calculate your recommended protein intake by using an online calculator or by speaking to a dietitian.
