Nutritionists said that you need to eat for muscle growth

Диетологи рассказали, что нужно есть для роста мышц

These products will help you to quickly gain muscle mass.

If you want to gain muscle mass, then definitely, to begin to challenge your body with physical activity. However, without proper diet, your progress will stop, according to the Chronicle.info with reference to the Telegraph.

High-protein foods are very important for muscle growth, but carbohydrates and fats also are essential sources of energy. If your goal is to build muscle, you should focus on regular strength training and daily getting more calories from the foods that increase lean muscle mass.

Eggs. Not one list of foods for muscle mass is not complete without chicken or quail eggs. Eggs contain high quality protein, healthy fats and other important nutrients such as b vitamins and choline. Proteins consist of amino acids, and eggs contain large amounts of amino acid called leucine, which is especially important for muscle mass gain. In addition, the b vitamins are critical for various processes in your body, including energy production.

Salmon. Salmon is one of the best products to gain muscle mass and improve overall health. Each 100 g serving of salmon contains about 22 grams of protein, more than 2000 mg of omega-3 fatty acids and several important b vitamins. omega-3 fatty acids play an important role in the health of the muscle tissue and can even increase muscle growth during strength training.

Cheese. Your menu for the recruitment of muscle mass also preferably should include cottage cheese. One 200 g portion low-fat cottage cheese contains 25 grams of protein, including a significant amount of essential amino acids – leucine. Like other dairy products, cheese can you buy with different fat content. Fat cottage cheese provides the body plenty of calories. To understand what cottage cheese fat content to prefer, you should start from, how many calories you want to add to your diet. No matter which type you choose, this is a great snack for muscle growth.

Tuna. In addition to 23 grams of protein per 100 g, tuna contains large amounts of vitamin A and several b vitamins, including vitamin B12, Niacin, and vitamin B6. These nutrients are important for optimal health, energy and physical activity. In addition, the tuna provides the body with large amounts of omega-3 fatty acids that can support muscle health. Its use may be especially important for the elderly. Studies have shown that omega-3 can slow the loss of muscle mass and strength that occurs with age.

Chicken breast. There’s a good reason why chicken breast is considered the main product for building muscle mass. This product is rich in protein – each 100 g serving contains approximately 31 g of high quality protein. Chicken breast also contains a significant amount of b vitamins, Niacin and B6, which can be especially important if you are physically active.

These vitamins help your body to function normally during physical activity and hard training required for optimum muscle enlargement. Moreover, some studies have shown that diets high in protein, including chicken, can help to reduce fat mass.

Shrimp. Shrimp is almost pure protein. Each 100 g serving of shrimp contains 21 g protein, 1 g fat and 0 g of carbohydrates. Though healthy fats and carbohydrates important in your diet, and the inclusion of shrimp is an easy way to get protein to build muscle without the extra calories. Like many other protein products of animal origin, shrimp contain large amounts of the amino acid leucine, which is essential for optimal muscle growth.

Share Button