Now that winter season is officially here, a majority of people have started thinking of shifting their daily workout towards building muscles in an attempt to gain lean muscle mass in time for spring.
Winter is, perhaps, the ideal time for adding on muscle mass because in the case that you put on a little amount of fat, you can cover it up easily with the help of winter clothing.
You must know that it is impossible to gain muscles only by changing the workout program you might already be following. Take note that it’s crucial that you also follow a muscle-building diet which includes foods that provide the nutrient needed to generate the new body mass you’re aiming for.
One thing to remember is that during winter, due to less exposure to sunlight, we lack an essential vitamin, i.e., vitamin D. So, the consumption of vitamin D rich foods in your daily diet is quite helpful to reach your goals.
The 10 top muscle foods for winter include:
- Egg
It should be an essential part of your daily diet, but you shouldn’t go overboard with it. You should consume 1 or 2 eggs daily as it provides the body with all the essential amino acids as well as zinc, calcium, and iron.
- Chicken breast
It is the most worked muscle and hence contains the highest amount of protein, i.e., 30g per 100g of meat. It should be a part of your muscle-burling daily diet as it can easily fulfill the daily requirements of the body that’s trying to bulk up.
- Water
Now, this isn’t a food per se but it’s still important. Water is the transport medium for most of the nutrients in the body. It is also needed for proper hydration. People forget staying hydrated during winter. Dehydration leads to a number of problems including the degeneration of muscles.
- Oil
The biggest myth in any fitness regimen is to cut off the fats from your diet completely. Fish oil is rich in healthy fats and is needed for building and strengthening the body. A recent study examined the effects of fish oil in combination with diet and exercise, showing that the total proportion of fat in the body, particularly around the abdomen, was reduced significantly in the fish oil consuming exercise group, in comparison to those who only exercised, and those who had fish oil alone.
- Quinoa
It is a good source of carbohydrates and also contains amino acids that are needed for bodybuilding.
- Oat
Oats are low-calorie foods which are rich in carbs, fiber, protein, minerals, and vitamins. They can be taken with milk or water and can be included in salads too.
- Pineapple
It contains a protein-digesting enzyme called bromelain. It can be used as a post-workout meal. This sticky and sweet fruit is a favorite among all the age groups. Other than its sweet and sour taste, pineapple has many health benefits. The bromelain enzyme-component in pineapples also contains anti-inflammatory properties.
- Spinach
It contains phytoecdysteroids which can aid in increasing muscle growth by 20%. No wonder Popeye loves it!
- Sweet Potatoes
These are underrated vegetables but should be a part of a healthy winter diet. It contains fewer carbs than potatoes and is also rich in vitamin A, potassium, copper and folic acid.
- Wild Salmon
These are a power-packed source of omega-3 fatty acids which are great as they are healthy fats. Omega-3 fatty acids also assist in making lean muscle.
Conclusion
Take a few months off your regular diet and try these 10 types of foods.se them. Your winter diet will seem much more fun and give you’re the results you want if you incorporate these muscle foods.
