What to eat to build muscle? Details about products for gaining muscle mass

It is difficult to create a beautiful and relief body by strength training alone. Proper nutrition also plays an important role in the process of gaining muscle mass. Consumption of the right nutrients helps in building muscle, because their nutritional value significantly accelerates the growth process.

We have prepared a list of 10 foods that an athlete needs first and foremost. We have chosen only the basic products, in fact there are many more.

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Whole egg

* 100 g of eggs contain about 12 g of protein, 10 g of fat and less than 1 g of carbohydrates. The caloric value is 157 kcal.

Why are whole eggs so valued? This product is called the “gold standard”, because the useful substances in them are contained in ideal proportions. Relatively cheap food is effectively used by the body for all kinds of growth. They’re also ideal for muscle recovery after a workout. Many separate the yolk from the protein, but it has long been known that the biological value of the egg is more effective if you eat everything together.

Cottage cheese

* 100 g of cottage cheese contains 16-18 g of protein, about 9 g of fat and about 2 g of carbohydrates. The caloric value is 159 kcal.

Curd is a real treasure for athletes. The dairy product contains protein of animal origin and has the necessary amino acids for gaining muscle mass. Casein contained in cottage cheese is able to saturate your body with energy for a long time. Also, the composition of the product is famous for calcium, phosphorus and iron.

Chicken breast

* From 100 g of chicken breast you can get from 23 to 29 g of protein, about 1.8 g of fat and 0.5 g of carbohydrates. The caloric value is 137 kcal.

Chicken breast is valued among athletes for its impressive amount of protein and low fat content. It contains vitamins B, helping the body to fully function during training. It is proved that chicken protein hydrolysate affects muscle mass building no worse than the protein of the same beef. Many athletes consider breast to be the best product for pumping.

Fish

* In 100 g of trout contains 18.5 g of protein, 4.5 g of fat and 0.38 g of carbohydrates. The caloric value is 121 kcal.

This product helps to increase protein intake and reduce the calorie content of food. If you want to make a diet that is low in calories and high in nutrients, fish is the perfect choice. In addition, it contains healthy fatty acids. For example, omega-3 is famous for accelerating muscle growth. Also, many varieties of fish contain selenium and iodine, which protect cells from damage.

Beef

* In 100 g. of lean beef contains 22 g. of protein, 7 g. of fat and 0 g. of carbohydrates. The caloric value is 158 kcal.

Beef contains a large amount of protein, iron and creatine. We have heard about the properties of protein and iron, now let’s talk about creatine. Creatine helps to normalize metabolism and restore acidity in the body. This component helps to effectively build muscle mass, while increasing muscle strength in general. Creatine is rightfully called one of the main sources of muscle energy.

Milk

* 100 g of milk contains 3.2 g of protein, 4.8 g of carbohydrates and 3.6 g of fat. The caloric value is 64 kcal.

Casein is one of the main components of milk. Because of its slow digestion property, casein ensures the transfer of amino acids to muscle tissues. Milk contains calcium, which is useful not only for bones, but also for muscles. It is also rich in vitamins B. For example, riboflavin provides energy metabolism in the body, and carbohydrates and fats from food provide energy.

Nuts

* Take almonds as a base. In 100 g of almonds contains more than 18 g of protein, 53 g of fat and about 13 g of carbohydrates. The caloric value is 597 kcal.

We have been told about the benefits of nuts since childhood, but few people know what exactly this product is useful. Many types of nuts contain a significant amount of protein. Nuts are one of the best plant sources of omega-3 fatty acids. The properties of the product also contain fiber and vitamin E, which widen the channels of blood and nutrient delivery to the cells. Eating nuts makes the walls of blood vessels in our body more flexible.

Oatmeal

* In 100 g of cooked oatmeal contains about 12 g of protein, 65 g of carbohydrates and 5-6 g of fats. The caloric value is 350 kcal.

Oatmeal is the most popular porridge among athletes. Oatmeal not only helps to gain muscle mass, but also helps to gain and lose weight. Oatmeal stabilizes blood sugar levels and reduces cholesterol. In this product, in addition to fiber, there are protein compounds necessary for building muscle fibers, as well as healthy fats. Oatmeal porridge has collected almost all the useful properties – it contains magnesium, iron, phosphorus, iodine, calcium, potassium and other necessary components. Porridge is rich in antioxidants, omega-3 fatty acids and folic acid.

Buckwheat

* In 100 g of buckwheat contains 4 g of protein, about 20 g of carbohydrates and 2 g of fats. The caloric value is 110 kcal.

Buckwheat groats are complex carbohydrates. This product the body digests longer, prolonging the feeling of satiety. Buckwheat has no fat and simple carbohydrates, but there is fiber, which is useful for the gastrointestinal tract. This cereal has a lot of protein and amino acids – fundamental components for building muscle tissue.

Athletes advise consuming buckwheat porridge together with protein products of animal origin. If you combine the cereal with eggs, fish and other dairy products, the protein from it will be digested much better.

Beets

* In 100 g of cooked beets contain 1.92 g of protein, 10 g of carbohydrates and 0.11 g of fat. The caloric value is 49 kcal.

The most unexpected product in our selection was beet. It is proven that if you eat a couple of beet root vegetables an hour before training, you will feel an increase in energy. During your workout, your oxygen consumption will decrease – boosting your performance for the next few hours. How does this work? The mitochondria in your muscle cells start working harder, thereby producing more energy.