7 healthy meal for muscle gain

 If you want to gain your muscle in addition to workout you have to eat healthy meals so with the combination of exercise and a healthy diet, you will achieve your fitness goals. Let's start with the meals which you should try out for a healthy life.

Tart Cherry Juice

Tart cherry juice contains antioxidants and many different types of anti-inflammatory compounds used by athletes to recover from an intense workout. Researchers came to the conclusion after studying tart cherry juice that it's not just limited to weight training but also improved various aspects of cyclist's performance.

Tart cherry juice also helps to lower blood pressure after 90 minutes of exercise. If you cannot find juice then you can eat dried tart cherry, concentrate, canned and frozen form at your local retailer.

Whole Eggs

Eggs are the rich protein meal for muscle gain. In a recent study, a man who eats three whole eggs daily and lifting weights has 28% more muscle power in comparison with those who don't eat and lifted.

Whole eggs are much more responsible for gaining muscle building, however, Both eggs white and whole eggs contained the same amount of protein but whole eggs are 40% greater than white eggs. Study shows that nutrients found in the yolk like vitamins, healthy fats, minerals- iron, and phosphorus.

Ricotta Cheese

According to the research of the international society of sports nutrition, 9 grams of cheese is more than enough to start the process of muscle building. Take 1/2 cup of ricotta, which contains 14 grams of milk protein. It is also a good source of whey protein(high source of amino acid) essential for new cells for muscle growth. British researchers suggested that a mixture of whey protein with carb can help you to bones stronger after a workout.

Cottage Cheese 

Greek yogurt loved by everyone over the past several years, however, cottage cheese contains more grams of protein than yogurt. In order to make it healthier, add 3 grams of leucine per 1 cup. This amount has been shown to help with building muscle workout. You can eat plain flavored cottage cheese, available in stores.

Sweet Potato

According to the report of the journal of applied physiology, consuming rich-carb food like grains, potatoes, fruits can help you to strengthen your immune system. Sometimes the immune system becomes weak after intense workout so you should add sweet potatoes in your meal. 

You don't need to worry about your six-pack abs, it won't store in your body. Carbs in potatoes will burn out, used as energy while workout not stored as fat.

Herbal Tea

According to the British Journal of Nutrition found that men who drank herbal tea 200 ml daily three times were recovered their muscles faster than when they drink water. Herbal tea contains compounds like phenol antioxidants which are found naturally in the Ilex paraguariensis shrub. Before a workout, drinking herbal tea helps to boost your energy and muscle power since it contains stimulants.

Whole-grain Bread

The bread came in the market are bad these days but carb in whole-grain bread may improve your working muscles. White bread offers bad carbs so avoid it, your body needs quality carbs to recreate your muscles. Try egg salad sandwich with whole-grain bread, its a rich source of protein and fiber no artificial ingredients, etc.

This article offers 7 meals that can improve your muscle power, we hope you got something interesting and informative content. You can also visit our website FitnessCoach