Well, which of the men would not want to have steel muscles and a perfect abs? It is hardly possible to find those who would give a negative answer. And what do you need to grow muscle? Train and train again. Gym and willpower. However, this is still not enough for a perfect relief. In order for the muscles to grow, they must be constantly nourished. And for such a feed, protein and other "building" elements are simply necessary. This is where the confusion begins. Someone is starting to take various nutritional supplements. And someone out of inexperience and ignorance uses hazardous steroids. This can never be done! After all, instead of a beautiful appearance, you can get a bunch of diseases. To avoid this, you should pay attention to your diet.
Possible diet
What do you need to eat to grow muscle? Firstly, foods enriched with proteins and amino acids, proteins and vitamin B12. Iron, zinc and calcium will help to build muscle faster. Secondly, drink as much water as possible. After all, this is the basis of all life on Earth. So, to better visualize the “muscle diet” and understand what you need to eat in order to grow muscles, consider the foods that should be eaten in parallel with training.
More Muscle Growth Diet
- Turkey. Her meat has a minimal fat content. 50% protein of the total carcass weight. The content of phosphorus is not inferior to fish. Better to steam it or fry it. The only drawback: it tends to dry out and lose its taste. If you want to know what you need to eat in order to grow muscle, then keep in mind that a turkey will help you achieve the desired result in a short period of time.
- Natural black coffee helps relieve muscle pain after exercising on simulators and burn fat. It is also an excellent source of energy.
- Water without gas. Everyone knows that the human body is 80% water. When we train, we lose about 30% of the fluid. And without water, the muscles contract, and their growth is simply impossible.
- Buckwheat grain. It is low in carbohydrates, but in large quantities there are amino acids necessary for muscle growth. It is advisable to eat buckwheat at least twice a week, since it contains substances that help strengthen the circulatory system.
- Tuna. Fish stores pure protein. And it is useful not only for muscles, but also for the brain.
- Kiwi. In one fruit - 74 mg of vitamin C. It is a source of collagen, which is necessary for muscles and ligaments.
- Paste. Carbohydrates can be found in pasta. They will restore the energy balance of the body. However, it is important to remember that pasta is useful only in combination with sauce, vegetables and lean meat.
- Natural yogurt. It can be eaten both without additives and with fresh fruits. Sugar is not recommended. Sour milk bacteria have a beneficial effect on digestion. But it should work like a clock. Otherwise, increased doses of protein will not be absorbed.
- The eggs. Vitamin D and the protein they contain will support the health of muscle ligaments. 10 eggs per week is the norm. It should be remembered that the yolk is practically useless, it is better to lean on protein.
- Asparagus. Potassium and fiber are essential for better functioning of the circulatory system and digestion. Zinc will help muscle growth. In general, asparagus contains the largest amount of protein compared to other vegetables.
What you should know
Of course, in order to answer the question of how to make muscles grow, you need to remember that you should be engaged only after two hours have passed after eating. After training, it is also better to abstain from lunch, because the body at this time is configured to break down proteins, and not digest new portions. Knowing what you need to eat in order to grow muscles, you can easily achieve the desired result.