2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
Every fitness enthusiast will tell you that nutrition is very important for gaining muscle mass. Without the right diet, exercise will not give the expected result. We will look at some of the mandatory products that should be present in the menu of anyone who has set a goal to work on your figure. See suitable foods to gain muscle mass.
Eggs
The egg is known as the number one source of protein in the diet. And that's because the highest quality proteins are in it. The egg is the basis on which other foods are compared, as it has a biological value of 100. Therefore, everything is evaluated against the protein in the eggs.
Milk
One liter of fresh milk contains 30 grams of protein, 47 grams of carbohydrates and 20 to 35 grams of fat. For this reason, drinking a certain amount of milk is necessary for gaining muscle mass. What should those who have lactose intolerance and cannot break it down do? They can replace fresh milk with yogurt.
Pork
Although not dietary, this meat is one of the best foods gain muscle mass. It must be clean, the fat is carefully removed.
Veal
Veal contains high quality proteins as well as creatine. Creatine gives strength to those who combine nutrition with intense exercise.
Chicken
Chicken breasts or even white chicken meat is a classic that should be present in the menu of anyone who is nervous about gaining muscle mass.
Cottage cheese
Cottage cheese is a cheap and quality source of protein. 1 kilogram of it can provide up to 180 grams of protein, and this amount is enough even for overweight people.
Fish
In addition to providing much-needed protein, it is also a source of another valuable supplement - fish oil.
Oatmeal
No one can go without breakfast with oatmeal, they are a super carb. They also contain protein and this makes them an ideal source of quality food that helps build muscle mass.
Potatoes
Potatoes are a good hit because they can be combined with different types of meat, but the combination of potatoes and eggs has an incredibly high biological value.
Rice
Rice is a source of complex carbohydrates, preferably brown rice. White has a very high glycemic index, which makes it a bad decision. It can be replaced by pasta as a source of carbohydrates.
Whole grain bread
Wholemeal bread is not inferior as a source of carbohydrates. There is also bread with whole or broken grains.
Vegetables
Vegetables are also important foods to gain muscle mass. They are a must for those who want to gain muscle mass. Two servings a day is the minimum amount to provide all the necessary vitamins, fiber and fiber.
Fruits
Fruits are also a must. At least two servings a day, preferably on a fruit salad, to preserve all the vitamins, minerals and nutrients in them.
Honey
Honey is the perfect source of simple carbohydrates. 1-2 spoons are mandatory, and the method of administration is to taste.
These are not the only foods that can provide you with a slim figure, only some basic and most often consumed in our country. The diet should be combined with sports.
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