6 diet and exercise tips to strengthen leg muscles

Time of India

4 hours ago

Often ignored in the world of cardio and weight loss, leg muscles actually carry the weight of your entire body, so they help you move better, prevent injuries, and make daily movement easier.
For stronger legs, both exercise and diet are essential. Here are 6 simple tips to help you strengthen your leg muscles. Start doing them today!
Eat more protein
We all know that protein is the building block of the body that helps repair and build muscle tissue after exercise, and also helps in recovery. Most adults need around 0.75g of protein per kilo of body weight per day. Some of the best protein sources for strong legs include:
(Lean) Chicken breast: Lean and packed with high-quality protein, it supports muscle recovery.
Greek yogurt: It includes both fast- and slow-digesting proteins, plus calcium for strong bones. You can have it with your main meals/breakfast.
Soybeans and tofu: These plant-based proteins have all essential amino acids needed for muscle growth.
Wild salmon: Rich in protein and omega-3 fatty acids, it helps reduce muscle inflammation and supports joint health.
Some other options include edamame, eggs, and paneer.
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Add complex carbs to your diet
Your leg muscles need fuel to work hard during exercise. Ditch the simple carbs (like white rice, wheat, suji, etc), and opt for complex carbohydrates that provide long-lasting energy. Some choices are:
Quinoa: A complete plant protein and complex carb that helps muscle recovery.
Sweet potatoes: Packed with carbs and potassium, they keep muscles working and prevent leg cramps during and after exercise.
Peas: They offer both carbs and protein, perfect for muscle gain after workouts.
Eating these carbs before and after your leg workouts will keep your energy up and help your muscles recover faster.
Do squats/lunges
Squats and lunges work on your core leg muscles, making them stronger. They work on your quads, hamstrings, glutes, and calves.
Squats: Stand with feet shoulder-width apart, bend your knees and hips to lower your body like sitting in a chair, then push back up through your heels.
Lunges: Step forward with one leg, bend both knees to lower your body, then push back up and repeat with the other leg.
These exercises improve strength, balance, and stability. Start slow, and then build your way up.
Bulgarian Split Squats
The Bulgarian split squat is a powerful single-leg exercise that helps fix muscle imbalances and builds strength.
How to do it
Place one foot behind you on a bench or step.
Lower your body by bending the front knee while keeping your torso upright.
Push back up through the front heel.
Switch legs and repeat.
This exercise targets your quads and glutes while improving balance and knee stability.
Add "explosive exercises"
Explosive exercises like jump squats or plyometric Bulgarian split squats, can boost your leg power and athleticism.
Jump squats: Perform a regular squat, then jump up explosively.
Plyo Bulgarian split squats: From the split squat position, jump up and switch legs mid-air.
These moves increase muscle strength and improve your ability to generate force quickly, which helps in sports and daily activities.
Mix it up
Your legs can get used to the same exercises, which can slow down your progress. Here's what you can do:
Change your walking or running routes to include some inclines.
Cross-train with cycling, swimming, or sports like football to work your legs differently.
Include resistance training with weights or bodyweight exercises.
Rest properly between workouts to allow muscles to recover and grow.
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