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Namaskar to all my viewers! How are you all?

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I’m back with a new video today

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And in today’s video we will discuss about 
the most frequently asked question by you 
all Saying,

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” Bro, it’s been 3 months, 4 months and a 
full year already, but my body has shown 
no transformation.”

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The main reason behind that is poor nutrition. 
That is,

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the absence of the right kind of food in 
your diet

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As you all know

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Whenever you go to the gym, you breakdown 
your muscles

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But if you really want your muscles to grow

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You must allow your muscles to get repaired 
as well

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which can be done by adding good nutrition.

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Now here’s a concern…

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Many people think that consuming protein 
is enough for muscle building

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It is correct. But,

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at the same time, a good combination of protein, 
carbs and fats must be included in the diet.

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If your purpose is to build your muscles 
which means

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Our topic for today’s video will be

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Which 15 food items must be included in your 
diet  if you want to build muscles

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But at the same time, these foods will also 
help you to remain lean.

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Let’s start our video…

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(Music Playing)

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First food that you certainly should include 
in your diet

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is Eggs.

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Eggs provide high-quality protein  Which 
your body can easily digest

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and absorb at the same time.

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Eggs contain high amounts of leucine

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which will help you to build muscles.

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And if you consume eggs in moderate quantity

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the cholesterol found in egg yolk helps to 
increase your testosterone

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Eggs are easily available in the market.

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Second food item in our list is Milk.

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Milk offers a very good combination of slow-digestive 
and fast-digestive protein.

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Milk provides all essential Amino Acids

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which is essential for muscle growth and 
recovery.

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In a glass of milk you get approximately 
8-10 grams of protein along with

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innumerable vitamins and minerals

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which again will help you a lot in muscle 
building.

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Third food to be included in the list is 
Chicken Breast.

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Chicken breast is a lean meat because 80% 
of its calories are derived from protein.

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The level of fat is very low  and the best 
part is

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it contains Vitamin B6, Zinc, Selenium,  
and Iron

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which play a very important role in building 
muscles.

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Chicken breast is cost-effective And also 
helps you build lean muscle mass.

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Our fourth food will be Protein Powder.

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If we talk about protein powder,then

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Whey protein is the best source of protein

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since after working out you require immediate 
recovery. Your muscles break down.

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The amino profile in whey protein is so good

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that it helps in repairing your muscle cells 
immediately

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Additionally, it can be very easily digested

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and you can easily carry it around anywhere

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Also… Since the summer season is arriving

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You guys will certainly want to drink something 
refreshing

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And if your whey protein comes in multiple 
refreshing flavours

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That’ll be blissful!

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which is why Big Muscle has brought to you 
 Frotein!

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7 delicious fruit flavours.

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This is the first brand in the market That 
offers so many flavours in its whey category

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Such as Coconut , Mango, Litchi,

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Pineapple Guava, Etc.

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While drinking these you will feel  as if

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you’re drinking a refreshing juice instead 
of whey protein.

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In addition to the taste

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In every serving  You will also get

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26 grams of protein

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5.5 grams of BCAA with Zero sugar

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And this product is gluten-free

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And the best part is that Frotein is also 
available in Half Kg boxes

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So that you can try a new flavour every week

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And whichever flavour you like the most

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You can buy a big box of that flavour the 
next time

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All products from Big Muscle  Are manufactured 
using the latest technology

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And go through strict quality check steps

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All the products are listed on the FSSAI 
website

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Other than being high quality products

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These products are highly affordable

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Big Muscle is India’s highest selling brand

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That has been fulfilling customers’ nutritional 
requirements for the past 12 years  with 
great trust.

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So whichever of you wants to try these Frotein 
flavours

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Please click the link in the description 
box And check out the product

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The fifth food item is Quinoa.

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This is a very good source of carbohydrates

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Quinoa is the only source of carbs  Which 
provides

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9 out of 9 essential amino Acids

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It also provides high amounts of lysine

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Which plays a very important role  In decreasing 
your muscle soreness

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So, Do include  Quinoa  in your diet

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The sixth food item is Beetroot

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Which contains nitrate

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It increases the production of Nitric acid 
in your body

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Which results in a better blood flow in your 
body Because of better blood flow

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You muscles get a better supply of Oxygen 
and nutrients

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And it also enhances the performance of your 
exercise

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So next time  Don’t forget to include beetroot 
in your pre-workout meal

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Seventh food item is Fish

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This is again a very good source of protein

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Fish can easily be digested

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Fish contains Omega 3 Fatty Acids

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Which help in joint health and muscle recovery

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And many fishes also contain Selenium and 
Iodine

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Which enhance your metabolic rate.

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Eighth food item is Almonds

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These contain high amounts of antioxidants, 
vitamins and minerals.

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Which allow you to feel energised.

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Nuts provide monounsaturated fatty acids

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That are very good for your heart.

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Nuts are a good combination of protein and 
good fats.

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So you should include a handful of nuts in 
your daily diet.

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Ninth food item is Sweet Potato.

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You must include this in your diet

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Because it’s a very good source of carbohydrates

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In a medium-sized sweet potato You will get 
about 24 grams of carbohydrates

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In addition to that It also contains a good 
amount of fibre

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You will also get high amounts of vitamins 
and minerals

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which will speed up your muscle building 
process

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And if you want to include sweet potato in 
your diet

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It’s a good option to eat sweet potato after 
working out.

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Tenth food item is Apples

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Apples contain ursolic acid

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Which helps in increasing your muscle strength 
and endurance

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You should certainly eat an apple sometime 
in a day as a snack

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Eleventh food item is Oats

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Which is the healthiest grain on this planet

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It is a very good source of complex carbohydrates

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Which will provide you energy all day long

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Low in fat

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High in fibre

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Packed with vitamins and minerals

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If you want to include oats in your diet

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The best time is breakfast

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Or you may consume it before working out

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Twelfth food item is Peanuts

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Which is a very good combination of  Protein, 
fats and Carbohydrates.

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If in your diet you want to add good calories 
along with all other nutrients

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Then you should consume peanuts as a snack.

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Thirteenth food item is Tofu.

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This is a plant protein of highest quality.

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And for vegetarians It is a very good source 
of protein for them to include in their diet

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It contains leucine

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Which will help you a lot in muscle building

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You will find good amounts of calcium in 
tofu Which will help you in

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Muscle functioning And bone health.

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Fourteenth item is Blueberry.

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If possible You must include these in your 
diet

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Because these contain high levels of antioxidants

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Which help in removing free radicals from 
your body

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Which in turn results speeding up your muscle 
recovery.

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Fifteenth food item is Red Meat

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If you want to add extra muscle mass to your 
frame

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Then you must include red meat in your diet.

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It contains high-quality protein

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It has a very good amino acid profile

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Along with high levels of vitamins and minerals

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Which will greatly help you building your 
muscles

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But you must keep two things in mind

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Firstly, whenever you buy red meat, buy lean 
meat And secondly,

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consume it after cooking it well.

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So this was our video for today

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Hope you liked the video

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So these were the 15 foods that will  Help 
you in muscle building  and keep you lean.

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You must try and include these 15 items  
In your diet

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We will keep making these informational videos 
for you

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I will keep visiting you.

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Till then  Goodbye. Namaste.

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