Muscle diet of the building must contain a good amount of protein, carbohydrates, vitamins, minerals and fiber. Shortcuts such as the use of steroids and supplements should be avoided as they can cause serious side effects. The following article provides information on various foods to include in the diet to gain muscle mass.
Building muscle and losing fat, became the ultimate goal of today's man. If we are serious about building pounds of pure muscle, a healthy diet should be the most important part of the overall program. It may also follow an exercise plan, but if it is not associated with a healthy diet, you can leave the body exhausted. The body is largely based on the nutrients in food. Proteins are considered the building blocks of appropriate muscle. In fact, there are an infinite number of options out there if you want to gain muscle mass.
*Foods that help build muscle
*Chicken / Turkey: lean meats like chicken and turkey should be present in the diet of anyone who wants to gain muscle mass. These are excellent sources of high quality protein and are extremely low in saturated and trans fats.
*Fish: Although one should not eat foods that contain saturated fats and trans fats, the body needs essential fatty acids like omega-3, which help build muscle. Cold-water fish like salmon, tuna, trout and sardines and canned fish in water are an excellent source of protein and essential fatty acids.
*Lean red meat: ground beef and lean cuts of red meat is rich in protein, iron, zinc and vitamin B. Red meat is also high in calories per serving relationship. But it is full saturated, so that it should not be consumed daily fat. You can add a little variety to the diet, including lean red meat on a weekly diet of chicken, turkey and fish. Lean red meat can be eaten twice a week.
*Eggs: Egg whites can be incorporated in the diet, if one is interested in building muscles fast. Egg whites have a protein fat 60-1 ratio, and therefore, are certainly one of the purest forms of the protein. Egg whites are very useful to strengthen the muscles as much of the absorbed protein in egg whites is easily used by the body to build muscle. Egg whites also contain vitamins, minerals and carbohydrates.
*Beans and legumes: When designing a system of muscle building, you can not ignore beans and legumes. They are rich in protein and fiber. Fiber improves digestive health, and also helps the body to maintain the proper response to insulin. These two functions are essential for muscle growth, help the absorption of various nutrients and supplements taken by bodybuilders. For example, a cup of beans contains about 14 grams of protein and fiber.
*Carbohydrates or carbohydrates with low glycemic index retardants: proteins alone can not build muscle; A continuous supply of slow-burning carbohydrates in the diet is also necessary. Foods like oatmeal and sweet potatoes contain carbohydrates slow burning, which can make the best pre-workout snack. During exercise, muscle glycogen (carbohydrates stored in muscles) is the main source of fuel. If the level of muscle glycogen is reduced during a vigorous workout, the body begins to feel the muscles for energy, causing their degeneration. Therefore, it is important that the power supply has a much glycogen therein.
*Whey Protein: Besides the foods mentioned above, there is a very important supplement called whey protein. Whey protein is easy to prepare and to be included in the diet for men and women. You can have the morning immediately after training or before going to bed By consuming whey protein, you can get enough protein in his / her system. As the body's muscles grow, they automatically gain weight. Therefore, this type of diet is also good for women who are thin.
*Water: About 70 percent of the human body consists of water. Muscle cells, blood cells, and ligaments contain water. Therefore, the consumption of at least 7 liters of water a day is essential for muscle building. Staying hydrated muscles provides full force, as it is a means of transport of nutrients to the muscle cells.
Diet and exercise should go hand in hand. With proper diet, regular exercise and adequate rest to the muscles is also essential for muscle development. The diet should be healthy, and you have to carefully choose fruits, vegetables, fish, poultry, lean meat, whole foods, etc to food.
Building muscle and losing fat, became the ultimate goal of today's man. If we are serious about building pounds of pure muscle, a healthy diet should be the most important part of the overall program. It may also follow an exercise plan, but if it is not associated with a healthy diet, you can leave the body exhausted. The body is largely based on the nutrients in food. Proteins are considered the building blocks of appropriate muscle. In fact, there are an infinite number of options out there if you want to gain muscle mass.
*Foods that help build muscle
*Chicken / Turkey: lean meats like chicken and turkey should be present in the diet of anyone who wants to gain muscle mass. These are excellent sources of high quality protein and are extremely low in saturated and trans fats.
*Fish: Although one should not eat foods that contain saturated fats and trans fats, the body needs essential fatty acids like omega-3, which help build muscle. Cold-water fish like salmon, tuna, trout and sardines and canned fish in water are an excellent source of protein and essential fatty acids.
*Lean red meat: ground beef and lean cuts of red meat is rich in protein, iron, zinc and vitamin B. Red meat is also high in calories per serving relationship. But it is full saturated, so that it should not be consumed daily fat. You can add a little variety to the diet, including lean red meat on a weekly diet of chicken, turkey and fish. Lean red meat can be eaten twice a week.
*Eggs: Egg whites can be incorporated in the diet, if one is interested in building muscles fast. Egg whites have a protein fat 60-1 ratio, and therefore, are certainly one of the purest forms of the protein. Egg whites are very useful to strengthen the muscles as much of the absorbed protein in egg whites is easily used by the body to build muscle. Egg whites also contain vitamins, minerals and carbohydrates.
*Beans and legumes: When designing a system of muscle building, you can not ignore beans and legumes. They are rich in protein and fiber. Fiber improves digestive health, and also helps the body to maintain the proper response to insulin. These two functions are essential for muscle growth, help the absorption of various nutrients and supplements taken by bodybuilders. For example, a cup of beans contains about 14 grams of protein and fiber.
*Carbohydrates or carbohydrates with low glycemic index retardants: proteins alone can not build muscle; A continuous supply of slow-burning carbohydrates in the diet is also necessary. Foods like oatmeal and sweet potatoes contain carbohydrates slow burning, which can make the best pre-workout snack. During exercise, muscle glycogen (carbohydrates stored in muscles) is the main source of fuel. If the level of muscle glycogen is reduced during a vigorous workout, the body begins to feel the muscles for energy, causing their degeneration. Therefore, it is important that the power supply has a much glycogen therein.
*Whey Protein: Besides the foods mentioned above, there is a very important supplement called whey protein. Whey protein is easy to prepare and to be included in the diet for men and women. You can have the morning immediately after training or before going to bed By consuming whey protein, you can get enough protein in his / her system. As the body's muscles grow, they automatically gain weight. Therefore, this type of diet is also good for women who are thin.
*Water: About 70 percent of the human body consists of water. Muscle cells, blood cells, and ligaments contain water. Therefore, the consumption of at least 7 liters of water a day is essential for muscle building. Staying hydrated muscles provides full force, as it is a means of transport of nutrients to the muscle cells.
Diet and exercise should go hand in hand. With proper diet, regular exercise and adequate rest to the muscles is also essential for muscle development. The diet should be healthy, and you have to carefully choose fruits, vegetables, fish, poultry, lean meat, whole foods, etc to food.
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