It is necessary to feed the muscles by paying attention to the food before and after exercise to give positive results. Especially if you are wondering how you are doing intensive exercises and keep going to the gym but then eat the wrong foods, so do not change the appearance of the body.
Muscle feeding for men
So if you do your best in the gym and do not care about proper nutrition you will not be able to build strong muscles. It is recommended to balance exercise and healthy nutrition to achieve a high level of fitness. The food you eat before and after exercise plays a key role in the success of your exercise. Eating either helps burn excess calories and builds more muscles or it works to disrupt excess weight loss.
In order to feed the muscles you need a variety of proteins, vegetables, fruits, carbohydrates and healthy fats. Protein works on muscle building.
Specific foods for muscle nutrition
1. Eggs:
Eggs contain omega-3 fatty acids. It is a healthy food especially when you want to build muscle. The cholesterol in the eggs increases the steroid hormone and gets 1/2 gram of lysine. These elements are essential for muscle building.
2. Nuts:
If you are a person who resists weight gain, get 1 ounce of cashews or almonds. It contains 150-170 calories of high quality. Nuts are a perfect combination of protein, fat, fiber, allowing you to get the calories you need without achieving a weight gain in the waist. You can insert nuts as a snack during the day.
3. Protein drinks:
Protein drinks should be included within the dietary program for muscle building, especially protein-containing carbohydrates before exercise. Protein increases energy and blood flow to muscles, regulates creatine transport and improves body's ability to process carbohydrates for several hours after exercise.
4. Cheese Quraysh:
Quraish cheese helps you to build muscle, which contains two essential elements, namely casein and bretan, slow digestion. When the element of casein increases the level of amino acids in the blood slowly and keeps elevated for a long time. Quraish cheese also contains good bacteria that help you break down and absorb all the nutrients you need to build muscle.
5. Hummus:
Chickpeas are good sources of carbohydrates especially if you are experiencing a thinning problem. Adding it to your diet is easy by replacing a little rice with chickpeas in your diet. Chickpeas contain 45 grams of carbohydrates per cup containing 12 grams of fiber.
6. Beef:
Since ancient times, beef has been a healthy menu for muscle building, with more ingredients that help build muscle with a mix of essential amino acids, vitamin B and creatine. Beef contains a mixture of saturated fat that helps you increase healthy levels of testosterone. University of Melbourne research has suggested that beef reduces anxiety and stress levels.
7. Grilled Chicken:
Grilled chicken from the foods readily available in your kitchen. He can extend the body with a high protein content and prefer to eat breast meat so as not to have a high amount of fat.
8. Lentils:
One cup of cooked lentils contains 18 grams of protein and about 40 grams of slow-digesting carbohydrates. Lentils also need time to be digested and inexpensive. You can prepare a lentil dish with brown rice and salad and take it as a side dish.
9. Salmon:
Salmon contains high protein and omega-3 fatty acids and these acids are very useful in improving heart health and increasing muscle strength. If you do not prefer eating fish you can take fish oil supplements.
10. Dairy products:
It is known that yoghurt is a magical product in muscle building and provides the body with many nutritional benefits. When you eat one cup of yoghurt, the body provides about 150 calories and contains healthy bacteria that increase the absorption of healthy nutrients.
11. Buffalo meat:
3.5 ounces of buffalo meat contains only 2-3 grams of fat with an average of 8-9 grams of fat and contains less calories. Making it a good source of protein for men.
12. Oysters:
Oysters like other seafood are rich in protein and very useful when it comes to men. When eating 3.5 ounces of oysters contain 15 grams protein with about 1/2 grams fat.
13. Shea seeds:
Since ancient times in South America, shea seeds have been used as a source of strength and energy, because shea seeds are rich in fatty acids such as omega-3 and omega-6 fatty acids, soluble fiber, potassium, and antioxidants, all important components of muscle building.
14. Greek Yogurt:
Greek yogurt is the most protein-rich food and contains probiotics that help you build muscle.
15. Almond Butter:
Contains a higher protein content found in peanut butter and has a great taste. You can get vitamin E and vitamin B2, which help you improve the health of your immune system.
16. brown rice:
When you get one cup of cooked brown rice, the body provides 5 grams of protein and a high percentage of amino acids that make it the ideal food to build muscle.
17. Tuna:
Tuna from protein-rich foods and when eating tuna strips about 5 ounces contain 30 grams protein useful in muscle nutrition.
18. Flaxseeds:
Flaxseeds are very easy to add in your diet and are rich in fiber, fatty acids and protein. Research has shown that flaxseeds help reduce high blood pressure, prevent skin cancer, resist depression and reduce the risk of liver disease.
19. Pulses:
Legumes are cheap nutrients and have high fiber, protein and low fat, helping you build muscle.
20. Quinoa seeds:
It is a nutrient-rich source of protein and muscle building compounds such as iron, magnesium, and vitamin B6.
21. Veal:
It is preferable to choose lean meats because it is rich in protein. About 3 ounces of venison contains 31 grams of protein.
22. White meat:
You can eat other white meat such as turkey is a good option you can include in your diet to feed the muscles.
23. Shrimp:
Shrimp is one of the most important sources of fat-free protein you can rely on to help you build stronger muscles.
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