10 best foods for building muscle



Build muscle

The human body contains approximately 620 different muscle, the muscle of the muscle fibers, which are made up of fatty acids and proteins are amino acids are called.[1] Human uses his muscles in movement and performance in various activities, and other exploits the magnitude of his muscles to show off in front of people, they are considered of aesthetics, so that the body is stretched and who owns large muscles are desirable when a lot of people.

The sport of bodybuilding

Is a sport of bodybuilding (Bodybuilding) of sports that require high muscular effort, where you compete on the basis of body shape and the amount of muscle (for fat intake), the more muscle mass in the body and said the amount of Fat, became more winning chances. This sport is dependent on exercise and food.[2]

Need muscles to food

Many people believe that building muscle and maintain their mass depends on training only, but that belief wrong; in addition to training the human must address healthy food helping him maintain his fitness and growth of his muscles.[3]

After doing bye exercises or activities depend heavily on the muscles (as bodybuilding exercises) that leads to demolish the onerous muscle fibers, and then a person needs to eat higher food protein quick suck (like whey), the body uses The amino acids in protein for muscle building and restoration, as the main component of muscle fiber are amino acids found in protein, thereby becoming stronger muscle than it can cope with the nature of the existing effort.[4]

Many people who play the sport of bodybuilding are complaining that they feel benefit bye, their muscles stay the same size although the exercises (though difficult) that they do, and weights that proliferate in practice remains constant without an increase, because they don't care about the food. Appropriate, or they simply aren't aware of that. The lack of adequate and appropriate food intake after exercise counterproductive, the muscle will destroy and not rebuilt, because the muscle fibers do not receive what it needs from amino acids.[5]

Best foods for building muscle
Red meat

That red meat should be a staple in the diet of inflating his muscles; so eat a meal containing 3 ounces of red meat, the equivalent of 154 CAL,[6] However, you must eat meat to add key nutrients, such as iron, zinc, and vitamin b, and most importantly protein; so it works to promote muscle growth.[7]

Loose chicken skin

Chicken is an excellent source of protein, and it's very important to repair muscle, bone health, weight maintenance, and chicken breast has pane more protein compared to the rest of the parts. Chicken cooking requires a healthy and useful, not to say it and not leave the skin on them. There are also types of meat like chicken, skinless bird meat which is one of the best white meat as a source of protein.[8]

White cheese

There are many people who do not know the amount of protein in this cheese and cottage cheese in particular (Cottage Cheese); it contains casein protein, which is a slow protein digestion, and helps to build muscle, white cheese is very useful especially for men, It is an excellent source of vitamin B12, calcium and other nutrients.[9]

Eggs

The egg contains a high protein, nine kinds of essential amino acids, plus one type of fat is choline and vitamin d,[10] It is necessary to know that the egg does not have any harm to health, but the increase in eating egg yolks leads to an increase in cholesterol.

Whey protein

This is an easy and convenient source of protein for bodybuilders, affordable prices, typically used when waking from sleep, or mixed with food to build muscle mass.[11]

Tuna and other fish

This fish is high in protein and a little fat, tuna is rich know 3 and essential fatty acids not only for health reasons; but help to lose fat, and to complete the vital body functions like metabolism.[12]Tuna contains high in mercury, which is toxic to the body in case of increased, some prefer tuna replaced sardines because it contains less mercury.[13]

Oatmeal

Is an ideal source of carbohydrates, which helps lower blood sugar, thus reducing the fat while maintaining muscle.[14]

Whole grains

These cereals facilitate digestion, provide more nutrients and promotes the body's energy level; for example, because Brown rice to help promote growth hormone, which is critical to promote growth and build muscle.[15]

Vegetables and fruits

Are a rich source of antioxidants, it is necessary and important to the health of the immune system in the body, and provides a set of nutrients like vitamin c and vitamin e, and provide important fiber the body needs, helping these fibers to expel non-material Spam in the body.[16]

Healthy fats

There are some important and useful body fat, which plays an essential role in the production of testosterone, growth hormones, and is responsible for building muscles, the body needs to unsaturated fats, monounsaturated fats that can be found in salmon and other fish, Nuts, and leafy vegetables, oils such as flax seed , avocados, are also rich know 3, 6, and Omega fatty acids.[17]

Abstract

It is clear from the foregoing that the muscles don't need a facelift, or cialis; so attention must be paid to food, especially whey protein because it is easy and convenient source for bodybuilders, affordable prices, it is usually used when waking from sleep; Or mixed with meals, or after exercise to build muscle mass.[18]

Additionally prefers eating chicken loose skin; it is an excellent source of protein, it is very important to repair muscles and bone health and weight maintenance, and there are many ways to cook a chicken in a healthy way and helpful especially that contains protein.[19]

The References
  1. ↑ Christian Nordqvist (17-9-2014), "What are muscles?" ، MNT, Retrieved 14-11-2016. Edited.
  2. ↑ Albert Wolfgang, "What is Bodybuilding?" ، Evolutionary, Retrieved 14-11-2016. Edited.
  3. ↑ Hara Hagikalfa, "Best foods and drinks for muscle recovery"، CalorieSecrets, Retrieved 23-11-2016. Edited.
  4. ↑ James Kohler (13-12-2011), "Protein - The Foundation Of Building Muscle!" ، Bodybuilding, Retrieved 14-11-2016. Edited.
  5. ↑ Arnav Sarkar, "3 Reasons Why You Are Not Getting Bigger"، Muscle & Strength, Retrieved 14-11-2016. Edited.
  6. ↑ "The Nutrition of Red Meat", FitDay, Retrieved 14-11-2016. Edited.
  7. ↑ Merry Christine (27-6-2008), "The Importance Of Red Meat!" ، Bodybuilding, Retrieved 14-11-2016. Edited.
  8. ↑ Jonathan P. Wade, "The Best Protein Sources for Fitness and Bodybuilding"، MorleyHealth, Retrieved 23-11-2016. Edited.
  9. ↑ "7 Cottage Cheese Bodybuilding And Health Benefits", Shredded Physique,14-6-2015، Retrieved 14-11-2016. Edited.
  10. ↑ Paul Saulter (22-7-2016), "Don't Throw Away That Egg Yolk!" ، Bodybuilding, Retrieved 14-11-2016. Edited.
  11. ↑ Will Brink (22-7-2016), "The Whey It Is: The Truth About Whey Protein!" ، Bodybuilding, Retrieved 14-11-2016. Edited.
  12. ↑ Matt Ryan (20-6-2006), "Tuna = The Best Food For Bodybuilders!" ، Bodybuilding, Retrieved 14-11-2016. Edited.
  13. ↑ Mike Roussell, Ph.D. (12-4-2016), "Mercury And Tuna - Setting The Record Straight!" ، Bodybuilding, Retrieved 14-11-2016. Edited.
  14. ↑ "Top 4 Reasons Why Oatmeal Is Fantastic for Bulking Bodybuilders", GymGeek.com, Retrieved 14-11-2016. Edited.
  15. ↑ Andrew Meyers (2-1-2015), "10 Athlete-Approved High-Protein Cereals"، Stack, Retrieved 14-11-2016. Edited.
  16. ↑ Shannon Clark (20-1-2014), "? Fruits and Vegetables - Why do you need them"، Bodybuilding, Retrieved 14-11-2016. Edited.
  17. ↑ Dr. Mike Roussell, "Ask the Diet Doctor: Fat-Burning Foods"، Shape, Retrieved 14-11-2016. Edited.
  18. ↑ "When Should I Take Whey Protein?", CalorieBee,24-4-2016، Retrieved 14-11-2016. Edited.
  19. ↑ Shannon Clark (10-4-2015), "8 Ways To Prepare Chicken: Never Be Bored Again"، Bodybuilding, Retrieved 14-11-2016. Edited.

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