Bananas are incredibly nutritious fruits for muscle gain, and incredibly easily available from an Indian market perspective. They're rich in water and carbs, both of which have consistently been shown to help improve exercise performance and recovery; which makes them a great, post-workout fruit.
Bananas. Bananas are a controversial fruit for athletes. While they are one of the fruits highest in carbs and fructose, they are also rich in potassium, vitamin C, and magnesium—each of which is vital for bulking up and putting on muscle.
Among all the fruit to gain muscle mass, bananas are a very good option, as they provide all the sugars and potassium necessary for our muscles to recover more quickly after a long workout. Ideally, they should be consumed in solid form, although many people mash them to make smoothies with other fruits.
One: Guava
With 4.2 grams of protein per cup, guava contains more protein than any other fruit can boast. If that's not enough, guava provides 4 times your daily Vitamin C needs in a single serving – take that, oranges!
Specifically: To maximize performance during training, it is recommended to eat bananas 30 - 60 minutes before training; Eat 1-2 bananas in combination with other carb sources for post-workout recovery.
Consuming fruits like bananas, berries, dates and grapefruit is a great way to replenish after a sweaty workout. They are loaded with vitamins, folate, antioxidants and macronutrients such as iron, calcium and potassium. Moreover, natural sugar or fructose present in fruit provides energy.
A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.
Bananas come out ahead with 1.8g of protein compared to just 0.5g in an apple. Protein is essential to maximise the results of your training and aid the recovery of the muscles. So bananas are also a perfect post-workout snack if recovery is a priority for you.
Without enough protein, muscle growth stagnates. Your calorie intake: If you don't eat enough calories on a daily basis, you won't build muscle even if you eat a lot of protein. To build muscle, your body must create new tissue, and it can't create something from nothing.
You can easily buy large amounts of chicken, ground meats, beef, oatmeal, rice, frozen vegetables, milk, and other staples of a bodybuilders diet plan. You will have large amounts of food and less trips to the store.
Eating enough calories and protein helps with muscle recovery and growth after a workout. Muscle is made up of protein, and eating adequate protein after strength training is essential to limit muscle protein breakdown and assist with muscle synthesis (growth of new muscle).
One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function, termed sarcopenia [1–3]. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60 [4,5].
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.