Six unsung heroes for muscle-building

Tired of being known as the undernourished, scrawny guy or girl? Try these foods that you probably didn’t know are great for building muscle. As compiled from the Men’s Health magazine and muscleprodigy.com, here are the six foods you must incorporate into your weekly menu if you want to pack on that rugged lean muscle.



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 1^st, 2014.

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