Foods Needed for Muscle Growth - A small advice article that tells you what is really useful for exercising ...
1. SUNFLOWER SEEDS
First, seeds are a great source of protein. Secondly, they are full of vitamin E, an important nutrient for gaining muscle mass. This antioxidant reduces the effects of free radicals on muscles and speeds up muscle recovery after exercise. Husk or add peeled to salad. Fried or raw to taste.
Fish especially rich in omega-3 fatty acids. Immediately after training, the body begins to feverishly break down all the protein that comes to hand, including your skinny muscles. And while you get home, while you eat your steak, while the stomach digests it - all this time the body will systematically eat itself. Omega-3s interfere with this process, slowing it down for the time being, until the desired protein enters the body from the outside. Even if you ate a mackerel sandwich for breakfast, long before your workout, everything will be fine. One piece contains 74 mg of vitamin C, almost a daily dose. This vitamin is an essential component of collagen, a substance that muscles and ligaments need for a healthy and happy life.
Kiwi is an essential muscle food.
Just three yellow kiwi fruits that you eat in a day can protect you from disease.
It is full of the enzyme bromelain, which improves the digestion of protein foods.
After training, you ate your steak - bite it with a can of canned pineapples, and the process of foreign protein flowing into your muscles will go faster. Plus, bromelain can help reduce muscle pain after exercise.
The meat of the horned forest friends is full of protein and vitamin B12, which aids in the digestion of this very protein. Therefore, it is ideal for gaining muscle mass. Before cooking, do not forget to carefully beat off and marinate no less thoroughly in red wine with juniper berries (look for them in pharmacies or in the spice departments of large supermarkets). For a day, or even longer - otherwise the meat will be tough.
Caffeine can increase the duration of your workout by reducing muscle pain. That is, you will later feel tired and will lie under the barbell for longer or run along the track.
Green tea can be an alternative, but be careful with energy drinks.
Champion in the content of essential amino acids for all types of meat.
It also contains quite a lot of creatine, a substance that - according to Canadian scientists - increases muscle mass while reducing fat mass and increases endurance. And that's what you need.
This spice is one of the strongest natural pain relievers (in terms of muscle pain). It works as well as aspirin, and is clearly more beneficial for health. Lactic acid bacteria are an excellent stimulant of digestion. Which should be normal, otherwise your body will not be able to assimilate increased doses of protein.
9. NATURAL YOGHURT
Your best bet is to buy sugar-free yogurt and mix it yourself with fruit if you feel like it.
By the way, bifidobacteria are more useful than you think - they can relieve you of depression.
Curcumin (a substance contained in this spice) promotes the formation and growth of new cells, which helps the muscles to recover from the microtraumas inevitable during training.
Other classic curry ingredients - like chicken and paprika - aren't a hindrance to an athlete either.
Unconscious people peel a cucumber before eating. And don't do it yourself, and take away from your neighbor on the table his cucumber peel. Remember: it is in the peel of this vegetable that the substances that make up the connective tissues of your body are located.
12. CHOCOLATE MILK
First, you can't build decent muscle without strong bones that need calcium.
Secondly, whole milk (3.5% fat, skim milk let them drink languid losing weight girls) is an excellent remedy for muscle pain. And we have already told you about the benefits of chocolate a hundred times.
There are fewer carbohydrates in buckwheat than in other cereals, but there are many amino acids for muscle growth.
Plus substances that strengthen the circulatory system. For jocks, she works in a very intense mode, so at least a couple of times a week indulge yourself with buckwheat porridge.
Almonds contain the most easily absorbed form of vitamin E. It helps muscles recover faster after exercise. Eat no more, but no less than two handfuls a day.
Plus, nuts can cheer you up and keep your heart healthy.
15. CHERRY JUICE
Cherries are one of the best natural analgesics. That is why it is recommended to drink with juice from this berry not only a post-workout salad made from all the ingredients listed earlier, but also another unexpected hangover.
When you really want something sweet, don't deny yourself. You can do just fine without cakes with butter cream, have a snack with a couple of sticks of fresh marshmallow (but not Caucasian, from mashed cherry plum, but northern, from applesauce, egg white and sugar). Among the desserts, this one is one of the best. Low in calories, low in fat, and decent amounts of protein.
17. CRESS SALAD
The salad is literally stuffed with vitamin C and iron - an element necessary for muscle growth. Combine watercress with other greens (such as regular and Chinese salad and cilantro) drizzle with oil, vinegar and lemon juice and eat smartly with whole-grain tuna toast.
18. SESAME HALVA
Sesame is rich in zinc, which plays an important role in the growth of cell tissue and protein synthesis. Now there is something to eat a pre-workout cup of coffee.
Eggs are full of the protein you need - but this, however, is not news. In addition to protein, they are rich in vitamin D, which is essential for the health of muscle ligaments. Don't overdo it - doctors don't recommend eating more than 10 eggs a week.
Tuna is pure, 100% protein with no unnecessary additives. And then all the steak and steak.
The tropical fruit contains a substance with the ingenuous name "papain", which promotes the breakdown of proteins consumed with food. Ideally, papaya should be consumed fresh somewhere in the Pattaya area, but at worst, frozen from a supermarket will do.
22. SWEET PEPPER
In terms of vitamin C content, Bulgarian pods give odds to lemon and black currant.
As we have said, it is impossible to achieve an increase in muscle mass without this antioxidant. The redder the pepper, the more vitamin it contains.
The fish hiding under a fur coat is a champion in creatine content, an extremely useful substance - up to 1% of the total weight. Remember that drinking this delicacy with vodka does not lead to tolerable results in sports.
In terms of protein content (26%), lentils among plants are second only to soybeans and hemp. It is full of the already mentioned iron and zinc, which occupy an important place in the nutritional systems of athletes.
Pasta is one of the best sources of post-workout carbohydrates you need. They are the ones who replenish energy reserves. Of course, pasta with lean meat and vegetable sauce is good food, but with cream, bacon and butter it is bad.
Asparagus is one of the champions in protein content among vegetables (up to 5% in fresh fruits).
It is also full of potassium (for the normal functioning of the circulatory system), zinc (for muscle growth) and fiber (for digestion).
27. SPROUTED WHEAT
An excellent source of chromium, which cells need for better absorption of glucose - the main source of energy. Plus, wheat germ is full of arginine, an amino acid that provides better blood flow to your muscles. Look for it in health food stores.
This green alga is 65% protein. It is loaded with beta-carotene to help support muscle recovery after exercise. Jocks are advised to add spirulina to a protein shake, doctors advise to first consult with them - after all, this is a medicinal supplement, there is simply no need to eat it.
29. MINERAL WATER WITHOUT GAS
Muscles are 80% water, so you can't do without it.
Drink constantly, but little by little, throughout the workout - you lose a lot of water, breathing and sweating, and even the slightest lack of moisture can greatly spoil your athletic performance, preventing the body from functioning normally and muscles from growing.
Minimum fat, up to 50% protein from the total weight of the carcass, plus the same amount of phosphorus as in fish.
Just keep in mind, when cooking, the turkey manages to dry out almost instantly - be careful and don't forget about the sauce.