In the ultra modern world that we live in, every human being desires to have a fit and active lifestyle to make the most out of life. As a result of which we are able to witness massive increase in the number of fitness centers, health clubs, gyms, cross fitness programs, etc. all over the world. Strength training is one of many fitness programs that are gaining popularity among the fitness freaks in the world. Strength training is considered as the most effective as well as extreme level of fitness program than rest of the fitness programs as they are more than just adding up some weights to a bar and lifting them.
Generally, strength training is taken up by soldiers, policemen and fitness aficionados. But the increasing awareness about health and fitness among people has made many individuals take up strength training.
WHAT IS STRENGTH TRAINING?
Strength training is nothing but following a set of physical exercises that are specialized and focus on enhancing the strength of the muscle and structure of the skeletal muscles. When a strength training drill is followed with a proper nutrition plan it can increase the strength of bones, help in toning our muscles, ligament strength and toughness, improve joint functions and ensure overall proper heath functions.
BENEFITS OF STRENGTH TRAINING
- Strength training can aid to maintain the muscle mass even in the older age.
- It strengthens the bone density and keeps them away from risk of fractures.
- One of the most common problems in old age is the arthritis. Strength training enables to maintain the flexibility in our joints and minimize the agonizing symptoms of arthritis.
THE SIGNIFICANCE OF CHANGE IN DIET
Unless you complement your hard work that you put in at the gym to strengthen and build your muscles through strength training with an apt nutritional diet, not only your expected results will suffer but also it could slow down your training process. Slowing down of the training process occurs due to the lack of supplements, specifically the inadequate amount of protein delays the repair of muscles in the human body which could keep you away from your next training session.
PROTEIN PLAYS AN INEVITABLE PART IN MUSCLE BUILDING
When you are following the strength training drill, it means you are working out your muscles to the maximum. In the training process you inflict some micro tears in your muscles; it is the sign of your muscle readapting its shape according to the workout. In order to repair the tears in the muscles you will need the assistance of proteins. You should ensure that you intake the right amount of protein to rebuild your repaired muscles.
For an average individual who performs general and gentle exercises habitually needs 0.8 grams of protein per kilogram of the total body weight. For people who undergo strength training or work out to build muscles should consume a little more.
Here is a list of foods that offers optimum nutrition and calories for your strength training that could facilitate to reach your goals.
EGGS AND EGG WHITES WITH WHOLE GRAINS
Eggs are considered as the best comrade of sports personalities that come from a humble back ground. They are one of the best food sources that are rich in high quality protein. Despite containing all necessary amino constructing blocks in them that are obligatory for building healthy muscles, they are considerably very affordable.
An egg with a combination of whole grain foods like oatmeal, brown rice, and quinoa will give you 15 grams of protein and 10 percent of daily fiber needs.
Legumes such as chickpeas, kidney beans, Soy beans, lentils are crammed with both protein as well as carbohydrates. Legumes are a multi player as they contain vitamin B which are known as metabolism boosters and iron which are essential for red blood cells. They also contain magnesium which is responsible for playing its part to build bone strength.
A cup or 160 grams of cooked chickpeas could offer 14 grams of protein while a cup or 250 grams of cooked kidney beans could offer 12.8 grams of protein. Soy beans are the great source of protein as just 170 grams of cooked soy beans could offer 28.4 grams of protein.
Lean beef is basically composed of proteins and is an excellent source of quality protein. There are also some simple cooking methods which could save your time if you are quite a busy individual. A meal encompassing rice – source of carbohydrates, veggies – source of fibers along with the serving of lean beef make a well balanced meal post strength training.
A serving of 100 grams of broiled beef could supply the human body with 26 grams of protein.
SKINLESS CHICKEN BREAST
Skinless chicken breast is the most yummy as well as a bit expensive source of protein. It is generally popular among the body builders, athletes and people indulged in strength training. As it contains high protein but fewer calories it is very popular among all health conscious individuals.
A skinless cooked chicken breast of 170 grams could provide a solid 52 grams of protein to the human body. It also contains 282 calories, where nearly 80 percent of calories come from protein and 20 percent of them come from the fat.
POCKET FOODS THAT ARE RICH IN PROTEIN
It is a fact that not all people will be able to load up the required amount of protein for strength training in just three meals a day. So dividing it further and consuming them in a regular interval of time not only makes up for the necessary amount protein content but also it is a more balanced way to keep the body at its full energy level. At the same time there are difficulties in allocating time to gobble up food more than thrice a day. In this case, pocket foods like supplementary protein shakes, protein bars, Peanut butter, etc that are rich in protein help us to achieve the feat of eating at regular intervals as they do not take much time for consumption.