If you want to add more muscle mass to your body structure, exercises muscle strength are essential. Regular exercise will stimulate your muscles to grow bigger and help build the kind of muscle you want.
To build muscle and lose fat, you need to follow a strict diet plan. Fruits and vegetables contain vitamins and minerals necessary for recovery of your workouts. And carbohydrates feed the muscles to feel full of energy in the gym. Eating good fats also helps fat loss: your body holds fat if you do not eat fat. It should include foods that contain protein, healthy carbohydrates and healthy fats. Other nutrients you need to build muscles are magnesium, potassium, copper, selenium, calcium, iron and vitamins different.
This should be a staple of your diet if you want to gain muscle mass. Why? Because it is loaded with all kinds of things that lead to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet provides ten essential nutrients, including iron, zinc and B vitamins Most importantly, it provides your body with high protein quality (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should not be great news – 3 ounce portion of lean meat provides about the same amount of protein as 1.5 cups of beans, but half the calories
2. chicken breast
also it has a lot of other nutrients bodybuilding for children as niacin, vitamin B6, iron, selenium and zinc. Baked dishes grilled chicken breast or grilled are the best options to get lean muscle-building protein in your diet. You can also make the chicken breast in soups and salads. Be sure to eat without the skin.
Fish, especially salmon, is considered one of the best foods for muscle building. Salmon can help build muscle mass and burn fat because of its unique combination of omega-3 long-chain EPA and DHA, vitamin B complex and high quality protein.
also has other nutrients such as magnesium, selenium, calcium and iron building lean muscle support, repair and recovery. Eat some grilled salmon with a salad or green vegetables once or twice a week. If possible, choose wild salmon. If you do not like fish, you can take a fish oil supplement.
Egg whites contain protein, which is the cornerstone of the muscles. In fact, they contain high quality protein with nine essential amino acids needed for optimal muscle recovery and construction, as well as valuable minerals such as calcium, zinc and iron.
Egg yolks are a rich source of vitamins, including A, E, K and a range of B vitamins such as riboflavin, B12 and folic acid. All these nutrients are essential to speed up your metabolism and convert fat into energy. Eating one or two eggs a day to build muscles and stay healthy. You can cook eggs in various ways, such as boiled, scrambled or packed in bags. Egg whites, especially boiled eggs are generally preferred.
5. linseed oil
seed oil flax and body building is a great combination. Flaxseed oil is especially popular among the so-called “natural bodybuilders” that focus on overall health and refrain from using harsh chemicals, whether these chemicals are illegal or not.
Flaxseed contains large amounts of vitamin B1, B2, C, E and carotenes. There are also significant amounts of iron and zinc as well as small amounts of calcium, magnesium, potassium and phosphorus. seed oil flax and body building is a great combination as oil Flaxseed contains omega-3 and a diet containing a balanced ratio of omega-6 fatty acids omega-3 and has It is shown to have a beneficial effect on a wide range of bodily functions.
So if you are not getting enough fatty acids in the diet, you should definitely look into supplements flaxseed oil if you are a novice lifter looking to make some significant gains. You can include flax seed oil to your gainer shakes, as dressing in salads, or for your breakfast cereals.
Milk is another good muscle food. It has two high-quality protein – whey and casein. Whey protein is rapidly broken down into amino acids and absorbed into the bloodstream. Casein, however, is digested slowly, giving the body a steady supply of small amounts of protein for a longer period of time.
Milk is also loaded with vitamins and minerals, good carbohydrates and fats that your body needs to build muscle. Moreover, being an electrolyte, milk helps replenish what is lost in sweat during workouts and keeps the body hydrated. Drink a glass of skim milk after each workout. Some studies suggest drinking chocolate milk after training because it has an ideal ratio of carbohydrates to protein. It should be taken in moderation, however.
Almonds are another plant-based food absolutely packed with protein. Just 1/4 cup of almonds contains nearly 8 grams of protein – which is almost 2 grams of protein more than your typical egg! Almonds are also an excellent source of monounsaturated fats and heart-healthy magnesium. Magnesium is an abundant mineral that is used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis. Cashews and pistachios are also good for building muscle.
macadamia nuts and walnuts are not as good because they are higher in calories. That said, you can participate, as long as you are practicing proper portion control and not the downing of a handful at a time.
Spinach is also one of the best muscle foods that help build strong, ripped muscle. Researchers at Rutgers University (2008) found that phytoecdysteroids present in spinach helps increase muscle growth by up to 20 percent.
In addition, calcium in spinach helps relax muscles to prevent cramping during training. It also has a high iron content which is important for building muscle.
This green vegetable also contains acids L-glutamine and amino acids that are important for efficient muscle contractions. It also helps to increase your metabolism rate, increase your energy and burn more fat. To maximize the nutritional value and help build muscle, they have raw juice or spinach salad. You can even lightly steamed leaves and used in sandwiches.