Top 18 best products in the bodybuilder menu!
Whole eggs have a large amount of protein (from 6 to 8 grams in one egg), rich in vitamins, zinc, iron and calcium. This makes them one of the most important and balanced foods for muscle building.
2. CHICKEN BREAST
For every 100 grams of chicken breast you get 30 grams of protein, with a minimum fat content. Chicken breasts are relatively inexpensive, easy to prepare and can be served in a variety of options.
Although water is not a food, hydration is an important part of building muscles. Our body is 70% water, and muscle tissue – 75%. Consuming enough water will help increase strength, increase energy levels and digestion. Try to drink about 0.6 ml of water per kilogram of body weight.
4. FISH FAT
Fish oil has anti-inflammatory properties that allow the body to recover faster after hard training. This means that you can exercise more often. Moreover, fish oil can also speed up your metabolism. So you not only can build muscle mass, but also eliminate subcutaneous fat reserves to manifest muscle relief.
Organic beef (grown on pastures) contains omega-3 fatty acids, has 400% more vitamin A (beta-carotene) and vitamin E. Beef is an excellent source of quality protein.
Turkey is one of the most underrated food for muscle growth. The turkey is just a fantastic source of protein and 11 vitamins and minerals. It is also rich in selenium, which according to some studies can even defeat some types of cancer.
Buckwheat is a source of carbohydrates, which helps build muscle mass. 100 grams of buckwheat contains 18 grams of protein, with a biological value above 90%! This can be explained by the high concentration of all the necessary amino acids. Buckwheat can be an excellent addition to your diet for muscle growth.
Oatmeal is an indispensable component of a healthy diet. The whole grain of oats combines carbohydrates, fiber, protein, minerals and vitamins. And carbohydrates are “slow”, that is, you stay fed for a longer time and maintain a constant level of sugar in the blood.
Pineapples are a rich source of proteolytic digestive enzymes, called “bromelain.” This enzyme reduces inflammation of the muscles, splits fats, participates in protein and carbohydrate metabolism. This makes pineapple an excellent addition in post-exercise nutrition.
10. Pelle Dolce
Researchers from Rutgers University in 2008 determined that phytoecdysteroids contained in spinach can increase muscle growth as much as 20%! However, to achieve this effect, you need to eat 2 kg of spinach per day.
11. BATH (SWEET POTATOES)
Carbohydrates are the main nutrient medium for your body and they also promote muscle growth. Batat is one of the best options for replenishing energy and fuel for muscle building. In addition, it is full of vitamins and minerals, also sweet potatoes will help you maintain a normal blood sugar level and maintain a feeling of satiety for longer.
Salmon is a powerful source of protein and an ideal source of omega-3 fatty acids. This double blow will help you build up the muscles of your dreams. Also, salmon can help speed up metabolism, contributing to faster results.
13. WHEY PROTEIN
Whey protein is a “fast” protein, which is best consumed after exercise. It contains amino acids, which are crucial for the creation and maintenance of muscles. The best side of whey protein is in high biological value.
Broccoli is rich in valuable dietary fiber. You should eat vegetables (broccoli, asparagus, spinach, tomatoes, peppers, onions) every day, the best source of vitamins, minerals and fiber simply does not exist.
15. BROWN RICE
Brown (unpolished) rice is a valuable element of healthy nutrition and nutrition for muscle growth. 100 grams of rice contains 4 grams of fiber and 8 grams of protein.
16. The CHEESE
Cottage cheese is one of the best products for building muscle mass that you can find. Only 100 grams of cottage cheese will give you 28 grams of valuable protein. Also cottage cheese is valuable in that it consists of a combination of “fast” and “slow” proteins.
This seems too good news to be true. However, chocolate can help you build muscle. In a study published in the International Journal of Sports Nutrition, chocolate was as effective as sports drinks. It positively affects the total amount of exercises performed and delays fatigue.
18. LIVING RED MEAT
Red meat is a source of lean, low-fat meat and high-grade amino acids. Also, the meat contains vitamins B, iron, phosphorus, selenium, zinc, copper and creatine.
Best Bodybuilding Foods