Development of muscle mass is a process that requires exercise and proper nutrition. Both of these factors are needed to achieve visible results.
Today, we will tell you about the best products you can consume if you want to strengthen and build muscle. So if you are just starting out and want to add relief to your body, don’t miss it!
This information will also be useful for people who are already involved in time fitness, but the desired results cannot be achieved. Muscle mass remains the same for several reasons. And maybe it’s all about the wrong diet: You need balanced and healthy food!
Nutrition is a key factor in muscle formation. It must be a logical and complementary continuation of regular training. If not, all efforts will be in vain.
What do you need to eat to build muscle?
Good nutrition and regular training are all needed to get muscle.
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People who practice every day must give their bodies macro and micro for the right work.
The main nutrients responsible for metabolic energy are protein, fat, and carbohydrates. They are needed for several organs and vital systems of our body at once.
The energy released by macro nutrients is distributed as follows
- Carbohydrates: 1 gram contains 4 calories
- Protein: 1 gram contains 8 calories
- Fat: 1 gram contains 9 calories
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The 10 best products for muscle formation
Carbohydrates are the basis of a diet for the formation of muscle mass.
Nutritionists state that daily carbohydrate levels should not exceed 50% of the total food entering the body. For this reason, it is recommended to eat the following foods:
- Cereals and grains
All of these products give us what is called “complex” carbohydrates. Unlike “simple” carbohydrates, they release sugar slowly, without causing sudden spikes in blood glucose levels and the formation of fat deposits.
2. Whole grain products
This is an incredible source of “complex” carbohydrates. That will make you feel fuller for longer.
It is also a source of minerals and fiber that improves intestinal health and regulates blood cholesterol levels.
Proteins are molecules made from essential, semi-essential and replaceable amino acids that our bodies cannot produce. Therefore, it is important for you to give you a daily level of protein through food.
Most proteins (about 60%) accumulate in the muscles. Therefore, you should try consuming 1 gram of protein per 1 kg of body weight every day. Foods rich in protein:
- Dairy products
- Fish and seafood
- Whole grain products
- Soybeans and derivatives
Fat contains vitamins and minerals, which are also needed so that our body functions normally. They must be 30-35% of daily calorie intake.
They can be distributed as follows. 20 or 25% unsaturated fats (nuts, olive oil, flaxseed, wheat germ, fish, avocados) and a maximum of 10% saturated fats (milk, butter or coconut oil).
You should try consuming healthy fats, avoiding fats that can endanger your health (eg trans fats).
5. Chicken eggs
Eggs are one of the most famous products that must be consumed to build muscle. All thanks to the high protein and fat content.
That’s why egg whites are not recommended. Egg yolk is a treasure trove of vitamins and protein for the body. That is, it is a product with unusually high nutritional value.
6. Chicken breast
Chicken meat gives the body the protein it needs to build muscle mass.
Despite the fact that all chicken parts will benefit our body, chicken breast is still the most preferred choice. Every 100 breasts contains 23 g of protein.
And because it contains less fat, it’s easy to digest, so you won’t feel the weight in your stomach. Try to bake it to avoid extra calories.
Tuna is also rich in protein, and easy to digest too. This is the perfect helper for those who want to build muscle and make them more sculpted.
Besides protein, tuna contains omega-3 fatty acids. So, this product is beneficial for the health of the cardiovascular system.
8. Brown rice
Red rice is far more beneficial than white rice. The first contains more fiber and vitamins, so it will be a very good decoration for your meal.
Every 100 g of brown rice contains about 350 calories, 7 g of protein, 74 g of carbohydrates, 2 g of fiber, and 2 g of fat.
This cereal contains a large amount of macronutrients needed for our body, especially when it comes to increasing muscle mass.
However, if you are not familiar with this product, it is better to enter it gradually into your food, because in the early stages oatmeal can cause constipation.
Every 100 g of oatmeal contains 352 calories, 11 g of protein, 55 g of carbohydrates, 9 g of fiber, and 7 g of fat. This will be the right choice for breakfast.
10. Fruits and nuts
Almonds, hazelnuts or any seeds (flax, quinoa, chia, sesame). These foods will give your body high-quality protein, fat, and carbohydrates. That’s why a balanced diet must include at least one of them.
In addition, it contributes to the storage of carbohydrates and the subsequent transformation into energy. So bananas are a great way to eat before and after training.
And if you want to get rid of excess weight, you can choose apples because they contain very few calories. Ideally, eat 2 to 4 fruits a day.
We hope our suggestions will help you build muscle faster. And don’t forget that good nutrition is as important as regular exercise. If you work “hard” and don’t eat right, you will not achieve the desired results.