Build muscle is a goal many people in Nigeria have, but most times they believe that it is only possible if they eat foreign foods or buy expensive protein shakes that are seen on the internet.
The truth is that we can build strong and solid muscle by eating our own local foods that are found everywhere in Nigeria. You do not need to break bank or order whey protein from abroad before you can grow your body.
Everything we need to grow muscle are already in our markets and in our kitchens too, just that we do not know how to combine them the right way.
As a beginner in the gym, you will think that you need to buy all those protein powders and imported meal plans before I can see result. That is how you may end up wasting a lot of money for it. But later, you will realized that the same result can come from eating local foods properly.
Here, our website donzod.com has provided a comprehensive explanation of how to build muscle with local Nigerian foods that are both affordable and healthy.
Before we start mentioning foods, we must first understand what really builds muscle. The main nutrient that help in muscle growth is protein. Protein help to repair the muscle tissues that breaks down during workout and make it stronger and bigger.
But apart from protein, we also need carbohydrate to give us energy for training and fats to support hormone function and recovery.
Many people make the mistake of eating only rice or only swallow without protein. That type of diet will not help muscle growth. You need a balance of all three nutrients, but with special focus on protein because that is what repair the muscle.
Local Nigerian Protein Rich Foods to Build Muscle.
Nigeria is very rich in protein foods. We have both animal and plant proteins. Some people believe that you must eat meat every day to grow muscle, but that is not true. You can also get good protein from plant sources, which are also very good for muscle growth.
1. Beans: Beans is one of the best local food for muscle growth. It is high in protein and also has good carbohydrates and fibre.
You can eat beans in many ways such as making porridge beans, akara, moi moi, or even beans and corn. The important thing is to eat enough of it often. When you combine beans with pap or bread, you get a more complete meal that helps the body build muscle.
2. Eggs: Eggs are one of the cheapest source of high quality protein. One egg has about 6 grams of protein and also good fat. You can boil it, fry it or use it to cook stew.
Many people throw away the yolk, thinking it is bad, but the yolk also contains important vitamins that help muscle recovery.
3. Fish: Fish like Titus, catfish, tilapia and dry fish are very good for muscle building.
They contain lean protein and omega 3 fat which helps to reduce inflammation and repair muscles faster. You can use fish to cook soup, stew or eat it roasted with plantain, potatoes or yam.
4. Chicken and Beef: Chicken breast and beef are very good too, though they can be a bit expensive, but they are good and effective.
They are loaded with protein that helps build lean muscle. Try to remove excess fat or fry with little oil to make it more healthy.
5. Groundnut and Soybeans: Groundnut and soybeans are very rich in protein and good fat. You can make soya milk, soy pap, or mix groundnut with garri or banana.
Groundnut paste is also good, but should be eaten small quantity because it is rich in fat.
3. Carbohydrates For Energy: Without energy, you cannot train well, and training is very important for muscle growth. Carbohydrates gives us that energy. But the type of carbohydrate you eat also matter. Try to eat complex carbs that digest slowly and give steady energy.
Foods like yam, sweet potatoes, rice, plantain, garri, and fufu are common in Nigeria and can help a lot. Just make sure you do not eat too much at once, especially if you are trying to build lean muscle.
For instance it is perfect to eat yam and egg sauce as a post workout meal. It has both carbs and protein. Rice and beans also balance energy and protein well. Eating eba or semo with vegetable soup that has fish or meat is another good combination.
4. Healthy Fats: Many people think that fat is bad, but some fat is very necessary for muscle growth. Healthy fats help hormone production, especially testosterone which is very important for men who want to grow muscle.
Palm oil, groundnut oil, coconut oil, avocado pear, and local nuts like cashew and tiger nut are good examples. Just do not overeat them because they are high in calories. Small amount every day is enough.
5. Vegetables And Fruits: Vegetables and fruits may not build muscle directly, but they help your body stay healthy and recover fast after workout.
Nigerian vegetables like ugu, ewedu, spinach, bitterleaf and waterleaf are full of vitamins and minerals. Fruits like banana, orange, pawpaw and apple gives you potassium, vitamin C, and fiber. These help your muscle repair and prevent tiredness.
If you blend banana and groundnut with milk, it can serve as a powerful muscle building shake after training.
The Samples Of Nigerian Meal Plan For The Perfect Muscle Building
This is a simple example of how you can plan your daily meal using local foods to build muscle.
- For breakfast, you can go with pap with moi moi or akara, and one banana. You can also take tea with boiled eggs and a slice of bread.
- For Lunch, rice and beans with fish stew Or yam with egg sauce is a perfect combination.
- For Dinner, eba or semo with vegetable soup that has beef or chicken is perfect. You can add a small cup of water or fruit juice.
For snack or post workout, yo can take groundnut and banana shake, or roasted corn with pear. You can also eat boiled egg and drink zobo if you like.
If you follow this type of meal plan for few months while training consistently, you will see very good result. Your body will start getting stronger and bigger naturally.
Very importantly, many people ignore water, but water is very important for muscle growth. Your muscle is mostly made of water. If you do not drink enough, your muscle will not recover fast and you can feel tired all the time. Try to drink at least 3 to 4 liters daily, especially if you sweat a lot in gym.
Also, eating good food alone will not grow your muscle if you are not resting and training properly. You must combine all together. Rest well so that your muscle can repair. Train with focus, and eat enough of the right foods. Do not expect to see result in one week. It takes time and discipline. But the good part is that once you start seeing result, it becomes easier to continue.
Mistakes To Avoid When Trying to Build Muscle With Local Nigerian Food
- Eating only swallow without protein can slow your recovery process.
- Do not over eat fried food or junks.
- Try as much as you can to always drink enough water.
- Do not skip meals because you are busy.
- Do not depend too much on foreign supplements when you have local food.
Many people who frequently go to the gym in Nigeria make these mistakes and later complain that they are not growing. You can build muscle naturally if you eat right and train right.
In Conclusion
Building muscle with local Nigerian food is very possible. You do not need to spend all your money buying imported supplements or protein powders.
The foods we eat every day can give all the nutrients that body needs to grow. What matter is how you combine them and how consistent you are. Eat beans, eggs, fish, chicken, vegetables and good carbohydrates. Drink water, rest, and train hard.
Nigeria is blessed with rich food that can make anybody strong. You just need to be intentional with what you eat.
