Turmeric: Commonly known as haldi in Pakistan, turmeric is an herb that you can easily find in your mother’s pantry. Curcumin found in turmeric promotes muscle growth and repair. Add a pinch to your chicken curry recipe for added flavour and reap the benefits. Turmeric can also help prevent breakdown of muscle proteins due to critical illness.
Sunflower seeds: These tiny, nutty gems pack a wallop of flavour and are a high source of protein. Pack them up in a sealable bag and munch while at work or sprinkle a handful on snacks. Inexpensive and readily available, they comprise high levels of some of the most important nutrients for building muscle.
Papaya: The nutritional highlight of papaya is the proteolytic enzyme papain, which breaks peptide bonds (protein) to allow for greater protein absorption, retention and muscle growth. Papaya is also a rich source of antioxidant nutrients, which help prevent post-workout muscle cramps.
Peas: Our very own matars are rich in branched chain amino acids (BCAAs), protein compounds that have been shown to delay fatigue during exercise and promote muscle growth.
Salt: If consumed in moderation, salt is not the enemy it is considered to be. Sodium plays a significant role in drawing fluid into the muscles, which is essential for their growth. Focus on restoring electrolytes post-workout, to make sure your body hasn’t lost all essential salts through sweat.
Figs: Easily available at street stalls in Pakistan, figs (injeer) should be made a staple in your diet. They are naturally sweet and are perfect to replace sweeteners or fats in recipes. They’re also ideal for consumption right after a weight-lifting session to restore glycogen levels quickly.
Published in The Express Tribune, October 1st, 2014.
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Since resistance training is important, a healthy diet also plays a major role in developing lean muscle mass. To achieve this, following a diet which features plenty of fruits and vegetables like mentioned on the list above and whole-grains and low-fat dairy. Including an adequate amount of high quality protein like lean red meat and eggs will maximize the results you get through resistance training. Experts also recommend taking deer antler supplements from Kinglyvelvet.com, which i did is good in building lean muscle mass.