Monday, November 28, 2016

Nutrition For Height Growth

        OVERVIEW
Though the body height is determined genetically, the poor height can be a results of slow growth due to Insufficient nourishment. Proper food and exercise is required. A lot of minerals & calcium &  proteins and vitamins should be included in your diet.

        Height is regulated by a kind of hormone called the (HGH). Here is what you need to your diet more specifically as food for increasing height. (Keep in mind height is genetics)



        1. Proteins:
        Proteins are the building blocks of our body and thus can help increase height by building various tissues. There contain amino acids which are designed for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs, skin and teeth. They also act as enzymes which stimulate the biochemical reactions of the body such as digestion. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system and inadequate mental development.

        Therefore, carbohydrates should be replaced with foods that are rich in protein such as fish, eggs, milk, beans and lentils. Protein is a necessary ingredient in a food to increase height.

       2. Minerals:
  Foods containing minerals like magnesium, phosphorus, fluoride, iodine, iron and manganese also play an important role in increasing height and body growth.
        Calcium is a vital mineral essential for the growth and maintenance of strong bones. Carbonated drinks, excessive salts, sugar, fat and coffee should be restricted as they act as calcium inhibitors, thus adversely affecting your growth. Illegal drugs and excessive smoking can also stunt your growth and have other detrimental effects on your health.

        3. Vitamins:
        Vitamin D is vital for the development of strong and healthy bones and its deficiency can result in impaired growth, weak bones and short statute. Moreover, it is required by the body for the absorption of calcium. Apart from vitamin D, other vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, Vitamin C or ascorbic acid are also required for normal growth. These are mostly contained in fruits and vegetables.



                                           

                                                Nutrition Plan



         MEAL 1
         ½ cup Oats 
         10 Almonds
         4 Boiled Eggs (1 whole +3 white)
         240ml Fat Free Milk
            
         (Milk is an excellent source of calcium which is vital for the growth and maintenance of strong bones and acts as a height booster. -Eggs are the best source of protein which is imp for building tissues and muscles. -Oats are the best source of plant protein and complex carbs.)
         
         MEAL 2
         1 cup Yogurt
         1 cup Papaya   
         1 Apricot     

 (Yogurt is rich source of Vitamin D and calcium which are essential for growth. Deficiency in vitamin D can result in low height gain. -Fruits help in healthy growth of bones and contributes to the height of a person. Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle.)

         MEAL   3
         ½ cup Brown Rice or Whole Wheat Pasta
         ½ cup pasta Sauce
         100g Chicken or Fresh Paneer
         (Add peas and carrots in pasta or brown rice)

(Grains are the main sources of energy in our body which is beneficial for proper growth. Chicken are the best source of protein which is imp for building tissues and muscles.)

        MEAL 4
        300ml Non fat Milk (add 2sp Protinex)
        1cup Roasted Soy beans
        1cup  Mango/Watermelon/Pomegranate

(Milk is an excellent source of calcium which is vital for the growth and maintenance of strong bones and acts as a height booster. -The pure protein contained in soybeans, improve bone and tissue mass)

        MEAL   5
        ½ cup Brown Rice or 1 Whole Wheat Chapati
        100g Mixed Lentil
        Salad (Cabbage, carrots, tomato)

(Grains are the main sources of energy in our body which is beneficial for proper growth. -Vegetables help in healthy growth of bones and contributes to the height of a person. Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle)

        MEAL 6
        300ml Non fat Milk

(Milk is an excellent source of calcium which is vital for the growth and maintenance of strong bones and acts as a height booster.)
      


Eat in every 2.5 hours



      WORKOUT TIPS:
      1. Pull-ups and Chin-ups 3 times a week Sets 3-4.
          Reps Maximum.
          Do it before starting your main exercises..

      2. Sprinting 3-4 times a week.
         Treadmill or Outdoor
         15-20mins
         1minute sprint & 1 min walk (Keep doing it for 20mins)

      3. Rope skipping 5 times a week
          Sets 10 or 10-15mins
          Skipping as many as you can.
          Do it after your workout as a finisher.



          AVOID:
        •Smoking
•Liquor
•Drugs
•Junk food 
        •High sugary food.
        •Heavy Barbell or DB Shoulder presses
        •Heavy Barbell Squats








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