5 Foods to help Build Muscle Mass in Indian Kids

Muscle mass is very important for growing children to build strength and endurance for their daily activities and sports. They need muscle mass to support bones, build stamina and stay fit in the longer run. The best part is, it is not achieved by buying store-bought protein shakes or mixes but by giving healthy food daily, and in this article, we are talking in detail about foods to help build muscle mass in Indian Kids.
Healthy foods are sure to keep your little one nourished and full but building muscle mass can happen by adding some extra food to the diet. Foods have medicinal properties and a well-planned meal can compensate for all that our body needs. Here are 5 foods to Build Muscle Mass in Indian Kids considering the Indian style of cooking and serving.
5 Foods To Build Muscle Mass in Kids
1.Pulses and Legumes
These are high in protein and hence many parents think they cannot be digested easily by the young tummy. But when given in the form of porridges, khichdi, or soft food it can be digested well and they work wonders in improving the muscle mass in kids.
2.Dairy Foods
Dairy products are a rich source of calcium that helps make the bones strong. The proteins found in milk are whey and casein. These are the ingredients of most of the muscle mass building drinks. Dairy products slow the process of muscle breakdown in children.
3.Nuts and Seeds
Nuts and seeds are rich sources of omega 3 fatty acids, which are essential to the growing child. These help the muscles to contract and relax adequately thus maintaining the flexibility of muscles. The flex muscles of children tend to grow faster as well as stronger.
4.Fruits and Vegetables
Fruits and vegetables can be started from a very early age and are rich in carbs and potassium. The carbs help in sparing the muscle burnout for energy, potassium is needed for muscle build-up and the antioxidants are very much essential to prevent the tender muscles of kids from any oxidative damage.
5.Meat and Seafood
Meat and seafood are the ideal muscle-building food for children as it is considered a pack of muscle-building multivitamins. The protein-rich meat is also a storehouse of iron, potassium, and magnesium which promote growth and muscle development.
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What to Avoid?
1.Sugar
Sugar in excess for kids is to be avoided as it is a simple carbohydrate and it digests soon. The sugar that is in excess of the body’s requirement will be converted and stored as fat which is not wanted. Sugar does not cause muscle build-up due to the protein but only adds to the fat content of the body.
2.Junk Food
Junk food causes the accumulation of trans fat in the body. Thus the muscle mass will be deprived of proteins and other essential micronutrients required for muscle development. For growing kids, junk food is bad as it makes them obese rather than developing muscle mass.
Must-Do:
1.Physical Activity
Physical activity especially aerobic exercises helps build muscle mass in children. With physical activity in children there tends to be wear and tear of the muscles. The body reacts by repairing them at the earliest. This yields strong and bigger muscles by increasing the muscle bulk. Outdoor activity should be encouraged among children.
2.Good Night’s Sleep
Sleeping well in the night for about 8 hours is stimulatory for growth hormone production. Sleep has a very wide role to play in muscle growth as well as development. The energy consumption decreases during sleep and muscle mass increases.
In the end, I request parents to not mistake weight gain for muscle mass. Unnecessary fatty foods increase weight in kids which are not healthier and the above foods are best for their healthy living. Hope you find this article helpful. Please leave a comment below and tell us if you want me to make some recipes considering this.
Video: 5 Foods to Help Build Muscle Mass in Indian Kids
- Video in Hindi – मास्पेशीयों को बढानेवाले 5 आहार
- Video in Kannada – ಮಕ್ಕಳಲ್ಲಿ ಮಾಂಸಖಂಡ ಬೆಳೆಸಲು 5 ಆಹಾರಗಳು
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