Eat right while Bodybuilding

Eat right while Bodybuilding

By Harpreet Pasricha  on: 11 August 2017
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When it comes to bulking up on sheer solid muscle, diet is the single most important part of your overall bodybuilding program. You can work out all you like, but if you%u2019re not following the proper diet, you will never achieve your dream body.

Use the following muscle building tips in your journey to bulking your body:

Fish

Consuming fish like salmon, tuna and sardines will give the body the essential proteins and fatty acids like Omega 3, which aid in the muscle-building process.

Beans & Vegetables

Beans and vegetables are important sources of fiber and protein and are critical for muscle growth. Kidney beans in particular are a very nutritious choice as they provide nearly 14 grams of both protein and fiber per cup.

Oatmeal & Sweet Potatoes

Oatmeal and sweet potatoes contain slow-burning carbohydrates that are necessary to fuel and sustain muscles.
WaterStaying hydrated is paramount to building your physique. Those building up their body are recommended to drink at least 6-8 litres of water per day.

Egg Whites

These are one of the purest forms of protein in the world. Egg whites are also a significant source of vitamins and minerals. Moreover, they contain very few carbs. 


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People have been eating leafy greens since prehistoric times. Dark green leafy vegetables are great sources of nutrition required by the body.   It is dense in Vitamins like A, C, E and K, and many of the B-vitamins. These vegetables also contain an abundance of antioxidants and photochemical that protects cells and plays an important role in safeguarding our health.   They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.   Many varieties of greens are available in the markets%u2014the most popular green leafy vegetables are turnip greens, spinach, and fenugreek.   Now let us understand the local green leafy vegetables available for the land of Goa. Although these vegetables are easily available and loaded with nutrients, in this era of technology we are forgetting our rich resources and opting for the chemically produced products. We must get back to our roots and consume the food of the land.    1. Talkulechi Bhaji        Talkulo [cassia tora] is a monsoon wild leafy vegetable abundantly grown on roadside during the mirg [the period before monsoon] arrives. This vegetable is being consumed by all Goans as it has healthy and medicinal properties. The edible part of this plant is the fresh tender shoots. Its plucked the same way tea leaves are plucked.   Local name:  Talkulechi bahji [Goa].   Sanskrit - Chakramarda, Taga Bengali & Oriya - Chakunda Gujrati - Kawaria Marathi - Takala Tamil - Tagarai  Telugu - Chinnakasinda  Malyalam - Chakramandrakam, takara   Botanical name: Foetid Cassia / Cassia tora linn [Cassia tora commonly known as Foetid Cassia, belongs to family Leguminosae].   Importance: According to Ayurveda the leaves and seeds are acrid, laxative, antiperiodic, anthelmintic, ophthalmic, liver tonic, cardio tonic and expectorant. The leaves and seeds are useful in leprosy, ringworm, flatulence, colic, dyspepsia, constipation, cough, bronchitis, cardiac disorders. Its leaves, seeds and root are used in folk medicine, primarily in Asia. It is believed to possess a laxative effect, as well as to be beneficial for the eyes. Cassia Tora also helps by removing intensive heat from the liver and improving vision, moisturizing intestine and easing the bowels. Great help for losing weight as well.   2. Drumstick Leaves            Drumstick leaves are abundantly grown all over India. It is used mostly as medicinal herb and leaves are the most nutritious part of the drumstick plant.   Local Name: Shewga chi bhaji / maskha chi bahji   Botanical name: Moringa oleifera Lam (Moringaceae)   Importance: The leaves are the most nutritious part of the plant, being a significant source of B vitamins, vitamin C, pro vitamin A as beta-carotene, vitamin K, manganese and protein among other essential nutrients.   Moringa is used for anemia, arthritis and other joint pain (rheumatism),asthma, cancer, constipation, diabetes; diarrhea; epilepsy, stomach pain, stomach and intestinal ulcers; intestinal spasms, headache, heart problems, high blood pressure, kidney stones, fluid retention, thyroid disorders; And bacterial, fungal, viral and parasitic infections. Also used to reduce swelling, increase sex drive (as an aphrodisiac), prevent pregnancy, boost the immune system and increase breast milk production.   3. Vaalchi Bhaji          Local name: Vaalchi bhaji   Botanical Name: Basella alba/ Malabar spinach Vaalchi bhjaiis locally grown in Goa is a fast-growing, soft-stemmed vegetable, mostly leafy is consumed. Basella alba bears thick, fleshy, broad, oval to heart-shaped leaves all along its vine length. Basella rubra features pink or purplish stems and pink color veins running in the leaves.   Importance: Fresh leaves, particularly of basella rubra, are rich sources of several vital carotenoid pigment anti-oxidants such as ?-carotene, lutein, zea-xanthin. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes. Its thick, fleshy leaves are a good source of non-starch polysaccharide, mucilage smooth digestion, bring reduction in cholesterol absorption and help prevent bowel movement problems. It is also loaded with iron, potassium and vitamin A & C.   4. Koddukeachi Bhaji / Koddu Bhaji         Local name: Koddukeachi bhaji /kuddu bhaji   Common name: Silver Cockscomb, Flamingo Feather   Botanical name:  Celosia Argenta/ Celosia   Importance: It grows abundantly wild in monsoons. Its use as a vegetable is common in some parts of Maharashtra & Goa. Ayurvedic physicians recommend the seeds of this plant for treating kidney stones. Flower and seed is astringent, haemostatic, ophthalmic, parasiticide and poultice. It is used in the treatment of bloody stool, haemorrhoid bleeding, uterine bleeding, leucorrhoea and diarrhoea. Beta-carotene: extremely high in leaves; vitamin E: medium; folic acid: high; ascorbic acid: medium; calcium: medium; iron: medium; protein: 4.7%. Leaves contain also amaranthine (betacyanin), oxalic acid (ca. 0.2%) and phytic acid (ca. 0.12%).      5. Colocassia Leaf     Local Name: Taro / Aalu leaf   Botanical Name: Colocasia esculenta   Importance: Taro is one of the finest sources of dietary fibers. They carry high-quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals and vitamins. Tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ?-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps protect from lung and oral cavity cancers. It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.   Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Taro Root likewise helps with irritability, reduces blood pressure, helps prevent cell damage, helps you to safeguard from colds and flues, aids in skin rashes, nausea, as well as aids you to control cholesterol, builds strong bones, as well as supports thyroid function.  
Harpreet Pasricha

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Famous Online Nutritionist, India 

Health and wellness pioneer Dietitian Harpreet Pasricha is the owner and director of Diet Dr Clinic, a leading chain of health and fitness clinics in India an 18 year veteran in the field is now available for online diet and nutrition consultations. Spreading diet and nutrition awareness and bringing healthy living concepts to regular households, Nutritionist Harpreet regularly shares diet & nutrition and wellness advice in leading newspapers and magazines dispelling diet myths, educating the general public on topics such as popular fad diets and steers readers towards a healthier lifestyle. A co- author of Nourish with Food and Flourish with Health, available both online and at major retailers. Harpreet Pasricha is a Indian pioneer when it comes to publishing nutritional and dietetic awareness in the country. 
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