Muscle Building Foods: Quinoa

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How Quinoa Helps Build Muscles

Quinoa tastes great and is easy to cook. You can include it in your soups and salads and even cook it with meat and green vegetables. Its consumption increases power and stamina of the people. And yes, quinoa and muscle building really go hand in hand. Therefore, quinoa has been termed as “Super-food“, “Mothers of all grains”, “Food for future”, “Power food”, “Gold of people”and “Food for global health security”. In this article you’ll find out exactly why quinoa is one of the best muscle building foods and why you should try to eat quinoa after your workout.

Origin and history of quinoa

Quinoa is a grain-like food that comes from South America. It is comprised of starchy seeds and is from the species of goosefoot. Although quinoa is a seed, it is generally considered to be a grain. In fact, the Incas refer to quinoa as the “mother of all grains.” However, it is not actually a grain. It is similar to rice and the quinoa plant that produces quinoa seeds are being harvested is similar to spinach.

Nutritional facts of quinoa

Quinoa gives several advantages when it comes to nutritional and practicality compared to other forms of carbohydrates.

1 cup (185g) of quinoa contains only 3.2 grams of unsaturated fat (0.4 grams of saturated fat) and just 222 calories, which means that the food meets the low calorie and low fat aspects of the definition that shapes what constitutes a superfood.

15% of the total content from quinoa is protein. This is more than twice the amount found in the majority of standard grains. Also, quinoa contains a complete amino acid profile, which means that those who consume a serving are fortifying their bodies with each of the nine key protein-making building blocks.

Nutrient content of cooked quinoa, amounts per 1 cup (185g)

Quinoa is made up of good carbohydrates only. It has more fibre (5.2 g compared to 0.6 g found in white rice) than other cereals which helps in removing cholesterol. Because the carbohydrates in quinoa are slow releasing you do not get a rush of energy like with other foods. This means that as you go through your day you will get fewer cravings for banned foods. It basically reduces the hunger pangs that you always get on a very low calorie diet.

It is a good source of various nutrients like folate, iron, manganese, calcium, zinc and phosphorus in contrast to whole wheat, which does not qualify as a good source in our rating system. Furthermore, quinoa contains significant amount of certain tocopherols (group of Vitamin-E) largely absent in most food grains.

Quick summary: high in protein, good source of carbs, loaded with many nutrients, gluten free, high in fiber, no cholesterol. Yes, you’re thinking it right, quinoa is a damn-near-perfect fitness food! It should be integral part of any bodybuilding diet!

Quinoa and muscle building

Quinoa and muscle building really go hand in hand. It is definitely one of the best muscle building foods. As quinoa is high in protein and low in calories, it is an ideal food for building lean muscle mass. This is mainly because of the amino-acid profile it contains and also due to its low glycemic index which is only 53 (since it’s very rich in fiber and protein). This indicates that carbohydrates found in quinoa burns slower. This will give you an amount of calories that is well-sustained and also energy. The protein it contains is made up of all nine essential amino acids, which means it’s a complete protein that will help build and repair muscles.

Plus, the ecdysteroids (compounds similar in structure to sex hormones like testosterone) present in quinoa encourage increased muscle mass and help reduce fat mass. In addition, it is gluten free and cholesterol free.

Highest protein content, excellent taste of cooked grains and high content of quality protein makes quinoa perfect food for vegetarian and vegans.

You only need 15 minutes to cook quinoa while brown rice needs 45 minutes cooking time. And we all know how important post-workout meal is and that it should follow 60 minutes after a workout. The so called “anabolic window (window of opportunity)” is still wide open and you should use this kind of metabolic state for feeding and filling your muscles with energy, as well as muscle growth stimulating nutrients. Since you can prepare quinoa so quickly it fits perfectly into this scheme.

Health benefits of quinoa

Because quinoa contains no gluten, it is a dietary option for individuals who are allergic to the substance.

Quinoa has the ability to lower the blood glucose levels of individuals who have diabetes. Additionally, the study revealed that consuming quinoa on a regular basis can help lower the blood pressure of individuals who have hypertension.

Quinoa is a great source of free phenols. These phenols destroy free radicals that may be operative within the individual’s bloodstream. Because of this, quinoa is capable of slowing down the aging process while also decreasing an individual’s risk of acquiring cancer.

Quinoa is also able to delay the emergence of wrinkles and fine lines.

Tasty recipes with quinoa

Halloumi is a semi-hard, unripened, brined cheese made from a mixture of goat’s and sheep’s milk, and sometimes also cow’s milk. It has a high melting point and is therefore ideal for frying or grilling. Recipe.

Easy and healthy, so you can get your fill of omega-3 fatty acids, protein and some greens all in one fell swoop. Recipe.

Closing thoughts:  quinoa and muscle building

It is clear by now that quinoa conforms to the definition of a superfood and should be considered one. Thus individuals who are interested in adding superfoods to their diet may find quinoa to be a great option.

Whether you want to gain optimal health, lose weight, or just ensure a daily dose of essential nutrients that the body needs for its functioning, nutrition using quinoa is a power-packed, boosted, comprehensive, and tasty way to boost your health, overall. Once you begin eating quinoa and other superfoods on a regular basis, you will likely find yourself walking in great health and leading a much more productive and positive life.

Loaded with protein, fiber, calcium, iron, and vitamins, this superfood is digested slowly, which keeps blood sugar and insulin levels (and, therefore, energy and appetite) steady. No wonder quinoa is one of the most important nutrient rich foods gaining fast popularity world over.

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