What would you say if you knew you could get more muscle gain while exercising less? Or save state your muscles, less often coming to the gym? Or become stronger by applying less effort? Secret foods can help with this.
Some people train hard, but completely forget about proper nutrition. So they waste time and effort. Why? Because they don’t know what to eat for muscle masses and think that proper nutrition is very difficult, and Avoid doing this.
But you need to train wisely. That is, you must know how products work and how to use their features to obtain positive results in fitness. It suits everyone, whether just keeping fit or massive building the muscles.
Content
- What you need to eat to gain muscle mass
- 1. Lean beef
- 2. Chicken without skin
- 3. Curd
- 4 eggs
- 5. Whey protein
- 6. Tuna and other types of fish
- 7. Oatmeal
- 8. Whole Grain Products
- 9. Fruits and vegetables
- 10. Healthy Fats
What you need to eat to gain muscle mass
Here is a list of the top ten products to help you get muscle mass and the power of your dreams.
1. Lean beef
Beef should be one of the main foods in the diet if you want to gain muscle mass. Why? Because it contains all those substances that contribute to muscle growth. On average, a 85 g serving of lean beef contains only 154 calories, but it enriches with ten nutritious substances, including iron, zinc and vitamins. More importantly, it provides your body with high-quality protein (not all proteins are the same), as well as a high level of amino acid, which in complex with insulin promotes muscle growth. For those, who trying to lose weight, this is good news: 85 grams of lean beef contains about the same amount of protein as 1.5 cups beans, but calories are 2 times less.
2. Chicken without skin
Like beef, chicken is great. a source of high quality protein, which is important for preserving and restoration of muscle fibers for bone health and preservation weight. And, of course, there are so many ways to cook it. Go to any store and you can easily find portioned chicken meat that can be marinated and cooked quickly.
3. Curd
Not many people know that cottage cheese is relatively pure protein casein. For those who don’t know: casein is slow digestible protein, which means that it is ideal for maintaining muscle volume. It is especially useful for those who have long breaks between meals. Do not forget that cottage cheese also an excellent source of vitamin B12, calcium and other important nutrients. Tip: buy low fat cottage cheese or low in fat.
4 eggs
Eggs contain high quality protein, nine essential amino acids, choline, “good” fat and vitamin D. In general, it’s almost perfect value for money. And pay attention: eggs are not harmful to your health, which is proven numerous studies.
5. Whey protein
There is a reason why supplements from whey protein is the most popular in the world of bodybuilding: it’s A fast and convenient source of protein at an affordable price. Bodybuilders usually use them for breakfast immediately after training and add to some dishes. But for those who do not bodybuilding, for building muscle Protein supplementation can be effective immediately after exercise. But you should not rely on them completely. More important to get high-quality protein from whole foods, and whey use protein as an additive.
6. Tuna and other types of fish
Any fish means high protein, low fat content, as well as a large amount of omega-3 fatty acids. The key point here is omega-3 fatty acids. They are important not only to maintain health, but also to lose excess weight, and also for proper metabolism work.
7. Oatmeal
Oatmeal is an ideal source of carbohydrates, since it has a low glycemic index and is minimally processed. Benefits of Low Glycemic Products index:
- More micronutrients and fiber;
- The feeling of satiety lasts longer;
- Feeling of hunger is reduced;
- The need for subsequent energy consumption is reduced;
- Weight loss.
In short: oatmeal contributes to fat loss for those who want lose weight, and is a source of carbohydrates for those who seek preserve muscle mass.
8. Whole Grain Products
Whole grains more efficiently digested and provide the body with a large amount nutrients than refined grains, and thus maintain a constant energy level and help maintain health. For example, brown rice increases levels of growth hormones, which are crucial for stimulating muscle growth, fat loss and increased muscle strength.
9. Fruits and vegetables
First, fruits and vegetables are rich antioxidants that are necessary for normal functioning of the immune system. Secondly, they provide many other nutrients such as vitamin C, vitamin E and beta carotene. And finally, your body needs fiber, which are found in fruits and vegetables and which help get rid of harmful substances.
10. Healthy Fats
Someone may shudder at the thought that you need to eat fats. But “good” fats are essential for growth muscle mass. In fact, they play an important role in the production of hormones (testosterone and growth hormones), which responsible for muscle growth and increased strength. Metabolic rate increases, which leads to loss of excess weight. Besides, “good” fats are involved in all important functions. Polyunsaturated and monounsaturated fats are “good” fats. They are contained in salmon and other fish, nuts, leafy vegetables, vegetable oil, as well as flaxseed and avocados. In addition, they are all rich in omega-3 and omega-6 fatty acids.