4 quick-fix muscle boosting foods

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  • Updated: Oct 05, 2014 15:37 IST

Want to rock six-pack abs at a pool-party or flex your arm muscles to impress the pretty young thing at the gym?

You need to go a step ahead than just a combination of cardio, strength and resistance training. When working towards better muscle tone, it's important to include the right nutrients in your diet, or else your muscles won't benefit from the exercise.

Check out the four foods that help in muscle-building.

Vitamin C: It's responsible for the health of the blood vessels that support your muscles' needs for oxygen and nutrients. The more vitamin C your body has, the more effective your muscles will work and the quicker they'll recover during exercise. This will help them to grow stronger and help to increase muscle tone. Foods high in Vitamin C are bell peppers, kiwi fruit, dark leafy greens, oranges and strawberries.

Also read: Dying to get those chiseled six packs? Now, get it on your plate

Calcium: It is vital for maintaining strong healthy bones and muscles. When exercising, your muscles need to contract to help them grow. Without calcium, your body wouldn't send your muscles the signal to contract. This means that they wouldn't be able to perform the exercise properly and your body will struggle to achieve good muscle tone. Foods high in calcium include cheese, milk, broccoli and almonds.

Vitamin D: It's essential for muscle contraction, strength and growth. So, to get the most from your workout, make sure you include Vitamin D-rich foods like eggs and oily fish such as mackerel, salmon and sardines.

Protein: Key nutrient in building muscle, protein should be consumed after you complete your workout, to help recover the muscles. Oily fish, lean meat such as turkey or beef, tofu, cheese and eggs are rich in protein.

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