Now many men understand: in order to increase muscle, it is necessary to consume food containing a large amount of protein, that is, specialized muscle food should be included in the diet. During training and weight lifting, muscle fibers are damaged, after which regeneration begins, which promotes the growth of muscle cells. For their development and recovery, amino acids are needed. They activate the most important processes in the body and have strong anabolic properties, i.e. contribute to the formation and growth of new tissues, and in particular, muscles. After assimilation, amino acids produce vital substances that help us fight infections and other viruses.
Protein food for muscles is very useful, so in this article we will consider 10 basic foods that will help build muscle on the body.
1. Chicken and quail eggs
The product, necessary for the athlete and easy to prepare, is eggs. They are the main component for building male muscles. One egg contains about 5-6 grams. squirrel. Protein is believed to be a very effective food for muscle growth. Eggs also contain vitamins: A, B1, B2, B6, B12; D, E, K. Doctors note that protein can be eaten in large quantities.
2.Fish products
Fish is an excellent source of protein, omega-3 fatty amino acids, and methionine. It is noted that salmon fish is rich in all of these substances. A 100-gram piece of salmon contains 25 grams of protein. It supplies the body with various nutrients and vitamins such as A, E, D.
3. Chicken meat
It can be considered that chicken is the main protein food for muscles. Chicken meat differs from other meat crops in that it can be consumed in large quantities (without harm to health). 100 grams of white poultry contains 30 grams of protein. Chicken meat is non-nutritious and provides the human body with phosphorus, iron, magnesium, protein and vitamins.
4. Ground beef
Beef is an excellent protein food for muscles, which has a large number of trace elements and vitamins. They play an important role in the development of muscles. Beef has a lot of vitamin B12, iron, creatine and zinc. More than 27 grams of protein is found in just 100 grams. ground beef.
5. Oysters
Oysters are an excellent source of protein and a favorite food of many athletes. 100 grams of cooked oysters contain only 5 grams. fat and 20 gr. squirrel. They have many vitamins and minerals, such as magnesium, zinc, calcium, iron, iodine. Oysters synthesize protein well in the body.
6. Almond nuts
Good protein foods for muscles are nuts, in particular almonds. It is saturated with fats and magnesium. It is believed that daily use of almonds for 1.5 to 2 months lowers cholesterol.
7. Quinoa
Quinoa is a plant that contains a lot of protein, as well as 9 amino acids necessary for the body. It is well absorbed, contains iron, magnesium, ascorbic and oxalic acid, as well as essential oils.
8. Curd products
Many athletes claim that cottage cheese is the best product for building muscle. In addition to vitamins (A, B2, B6, B12, E, P), cottage cheese contains iron, calcium, fluorine, phosphorus and magnesium. Thanks to all these substances, it is well absorbed and very useful for the heart and nervous system.
9. Chocolate milk
Everyone knows that milk is good for both adults and children. It always has a positive effect on the human body. Milk supplies amino acids to the body and helps to absorb them. 100 ml of medium-fat milk contains 3.5 g. squirrel.
10. Soya products
Soy is a source of vegetable protein and a great alternative to meat. It strengthens bones, lowers cholesterol and burns fats well. Eat soy after training, because it helps to restore muscle after heavy exercise.