For many office workers who have the characteristic of sitting for a long time and exercising less, increasing muscles not only helps improve physique but also improves overall health, reducing the risk of back pain, neck and shoulder fatigue and metabolic diseases.
To achieve this goal, in addition to reasonable exercise, diet plays a key role, especially in choosing food suitable for the intensity of exercise and rhythm of daily life of office workers.
First of all, protein is the most important nutrient for the process of building and restoring muscle.
Office workers should prioritize high-quality, easily absorbed protein sources such as lean meat (chicken pork, lean beef), fish, eggs, milk and dairy products.
Plant-based proteins such as soybeans, lentils, chia seeds or almonds are also a good choice, helping to diversify diets and reduce saturated fat. Distributing protein evenly in meals during the day will help the body maintain a more effective muscle synthesis process.
Besides protein, carbohydrates are an indispensable source of energy for people who both work mentally and exercise to gain muscle. Many office workers often cut down on starch to control weight, but this can cause the body to lack energy and hinder muscle development.
Good starches such as brown rice, oatmeal, sweet potatoes, whole wheat bread should be prioritized because they provide sustainable energy and are rich in fiber to help control blood sugar.
Healthy fats also play an important role in supporting hormone production, including hormones involved in muscle development.
Office workers should supplement fat from fatty fish, avocados, nuts and vegetable oils such as olive oil. In parallel, green vegetables and fruits provide vitamins, minerals and antioxidants, helping to reduce fatigue and increase recovery after exercise.
Finally, a scientific and regular eating habit is an indispensable factor. Office workers should avoid skipping meals, limit fast food and sweets, and drink enough water every day.
When combining a balanced diet with appropriate exercise, office workers can completely increase muscle efficiency, improve health and improve quality of life.
