March is National Nutrition Month. The campaign enjoins people to take charge of their health and wellness by maintaining an ideal weight, which in turn reduces the risk of chronic illnesses such as cardiovascular diseases and diabetes. The Academy of Nutrition and Dietetics, with its more than 70,000 members, is spearheading the crusade in order to encourage Americans to exercise regularly and eat right.
The Academy is urging people to improve their health in the company of friends. When you are surrounded by people who are concerned with fitness, it’s easier to stay committed to your health goals. You and your friends can share ideas for staying active and making the right food choices.
If your buddies are into muscle building, work together to come up with tasty and healthful menus. As you plan meals, consider the following foods that promote muscle development:
- Egg whites – These nutrition powerhouses have a protein-to-fat ratio of 60:1. Egg white protein has high biological value, as it is immediately absorbed by the body for synthesis. Egg whites are rich in vitamins and minerals but low in carbohydrates.
- Chicken and turkey – These lean meats provide high quality protein but low levels of saturated and trans fats.
- Fish – Many types of fish are rich in the good kind of fat. Fish can help you skimp on saturated fats while loading up on essential fatty acids, such as omega-3, which support the muscle-building process.
- Beans and legumes – If you want to go heavy on protein and fiber, beans and legumes are a great option. They don’t have the saturated and trans fats common to animal proteins, and thanks to their high-fiber content, they are great for the digestive system.
- Slow-burning carbs – To build strength, you need a good source of slow-burning carbohydrates to sustain your muscles. Oatmeal and sweet potatoes are prime examples of slow-release carbs.
To take your muscle-building nutrition up another notch, try NO Max Shred—a health supplement that boosts the production of nitric oxide in the body. Nitric oxide can help fuel muscles and kick start energy, enabling more intense, productive workouts.