15 Body Building Foods | Gain Muscle Mass |

 15 Body Building Foods | Gain Muscle Mass |

Hello guys kaise ho aap  sabhi log asha karta hu aap sabhi ache hoge ek naya topic le kar apke samne fir hazir hu or aaj hum cover karege apki problem ko jinki body nhi ban rhi hain wo koshish kar rhe hain 4 se 6 month se or kuch logo ko 1 saal ho gya hain lekin fir bhi body me koi change nhi aa rah hain uska ek reason hain poor nutrition yani sahi food ka diet me na hona aap jante hain ki jab aap gym jate ho toh muscle breakdown karte ho agar apko muscle ko sach me grow karna hain toh usko apko ache se repair bhi karna hoga jo ki hoga good nutrition se ab yah per sawal hain bhoht sare logo ko lagta hain ki protein khao muscle ban jayege main ye manta hu per same time yani ki sath me good combination of protein, carbs, fats diet me include karna bhoht jaruri hain agar apka purpose hain muscle build karna toh yani ki aaj ke blog ka topic hain 15 ase kon se food hoge jo ki apko diet me jarur include karne chaiye agar muscle build karna hain or ye food apko lean rahne me bhi help karege toh apna blog shuru karte hain bina deri kiye.

1. EGGS :- Pahla food jo apko apni diet me jarur add karna chaiye wo hain egg isme apko milta hain high quality protein jisko apki body asani se digest karti hain or same time absorb bhi karti hain egg me apko milta hain high amount of leucine jo apke muscle ko build karne me help karta hain or agar aap moderate quantity me khate ho toh egg yolk me jo cholesterol apko milta hain use apka testosterone level badhta hain egg ek asa food hain jo sabhi market me asani se mil jata hain.

2. MILK :- Ab baat karte hain dusre food ki jo hain milk ye ek bhoht hi acha combination hain slow digestive or fast digestive protein ka milk me apko sare amino acids milte hain jo ki apki muscle recovery or growth ke liye bhoht jaruri hain ek glass milk me apko kam se kam 8 se 10 gram protein ke sath sath apko milege bhoht sare vitamin and minerals jo ki again apki muscle building me bhoht help karege.

3. CHICKEN BREAST :- 3^rd Food jo humne apni list me shamil kiya hain wo hain chicken breast ye ek lean meat hain kyu ki iski 80% calories jo ati hain wo ati hain protein se bhoht hi kam matra me apko milega fat or isme apko milta hai vitamin B6, Zinc, selenium and iron jo ki muscle build karne me bhoht hi important role play karte hain ye cost effective hone ke sath sath apka lean muscle mass badhane me helpful hain.

4. PROTEIN POWDER :- Fourth food humara hoga protein powder agar protein powder ki baat kare toh whey protein sab se best source hain protein ka kyu ki exercise karne ke baad apko immediate recovery ki jarurt hoti hain apke muscle breakdown hote hain toh whey protein ki amino profile itni achi hoti hain jo ki apke muscle cells ko ussi samay repair karti hain iske sath hi ye bhoht hi easily digest ho jata hain or aap isko apne sath kahi per bhi carry kar sakte hain.

5. QUINOA :- Ye ek bhoht hi acha source hain carbohydrates ka quinoa ek matar carb hain jisme apko 9 ke 9 essential amino acid milte hain isme apko milta hain bharpur matra me lysine jo ki apki muscle soreness ko kam karne me bhoht hi important role play karta hain aap quinoa ko apni diet me jarur include kare.

6. BEETROOT :- Humara next food item hain beetroot isme hota hain nitrate jo ki apki body me nitric oxide ki production ko badha deta hain jiski wajah se apki body me better blood flow hota hain better blood flow ki wajah se apke muscle ko oxygen or nutrients ki better supply milti hain or apki exercise ki performance badh jati hain toh next time beetroot ko aap apni pre workout meal me jarur shamil kare.

7. FISH :- Seventh food item hain fish ye ek again bhoht hi acha source hain protein ka fish asani se apko mil jati hain isme hote hain omega 3 fatty acids jo ki apke joint health or muscle recovery me kam karte hain fish asani se digest bhi ho jati hain or bhoht sare fishes me apko milta hain selenium and iodine jo ki apke metabolic rate ko acha karne me help karta hain.

8. ALMONDS :- Eighth food item hain isme apko bharpur matra me milte hain antioxidants, vitamins, minerals jo ki apke energy level badha ke rakhte hain badam me hote hain monounsaturated fatty acids jo ki apki heart health ke liye bhoht acha hain badam ek bhoht acha combination hain protein or good fats ka yaniki apko daily ek muthi badam apni daily diet me jarur include karne chaiye.

9. SWEET POTATO :- Ab baat karte hain sweet potato isko apko apni diet me jarur include karna chaiye kyu ki ye ek bhoht hi acha source hain carbohydrates ka ek medium size potato me apko lagbhag 24 gram carb mil jata hain iske sath hi isme good amount fiber bhi hota hain iske sath apko isme milege bharpur matra vitamin or minerals jo ki apke muscle building process ko fast kar dege agar aap sweet potato include karna chahte hain toh aap post workout me sweet potato khana ek bhoht acha option hain.

10. APPLES :- Isme hota hain ursolic acid jo ki apki muscle strength or endurance ko badhane me help karta hain toh apko ek apple pure din me bhar me as a snack jarur khana chaiye ye apke liye kafi faydemand hoga.

11. OATS :- Ye ek bhoht healthy food hain oats ek bhoht acha source hain complex carbohydrates ka jo ki apko pure din bhar energy provide kare low in fat, high in fibre or sath me vitamin and minerals agar aap oats ko apni diet me include karna chahte hain toh best time hain breakfast me ya fir aap oats ko workout se pahle consume kare.

12. PEANUTS :- Ab baat karte hain peanut ki jo ki bhoht hi acha combination hain protein fats or carbohydrates ka agar aap apni diet me good calories along with the nutrient add karna chahte ho toh aap din me peanuts ko ek snack ke roop me jarur kha sakte ho.

13. TOFU :- Thirteenth food item hain tofu ye ek highest quality plant protein hain or vegetarians ke liye unke liye diet me include karne ke liye bhoht hi acha source hain isme hota hain leucine jo ki apko muscle build karne me bhoht help karega tofu me apko milega achi matra me calcium jo ki apki muscle functioning and bone health ko bhoht acha rakhega agar aap non veg nhi khate hain toh aap tofu ko apni diet me jarur add kar sakte hain.

14. BLUEBERRY :- Ab baat karte hain blueberry ki isko apko apni diet me include karna chaiye kyu ki isme hote hain bharpur matra me antioxidants jo ki apki body se free radicals ko remove karte hain jiski wajah se apki muscle ki recovery bhoht achi ho jati hain.

15. READ MEAT :- Humara last food item hain read meat agar aap apne frame me extra muscle mass add karna chahte hain toh red meat ko diet me include karo isme apko milta hain high quality protein iski amino acid profile bhoht achi hoti hain bharpur matra me apko vitamin and minerals milege jo ki apko muscle build karne me bhoht help karege bus apko 2 bato ka dhiyan rakhna hain ek toh jab bhi aap isko kharide lean meat kharide or dusra isko ache se cook karke khaye.

END NOTE :- Guys ye tha humara aaj ka topic asha karta hu apko humri aaj ki jankari pasand ayegi ye the humare 15 food jo ki muscle build karne ke sath sath apko lean rahne me bhi help karege bus apko koshish karni hain ki in 15 food ko apni diet me include jarur kare issi trah ke information blog main apke liye lata rahta hu aap coment karke jarur btaye aaj ki jankari apko kaisi lagi apka coment humare life kafi jaruri hain milte hain naye blog me naye topic ke sath tab tak ke liye bye take care.