When: At lunch or dinner
People who consume large amounts of Omega 3 fatty acids have a greater effect.
Omega 3 increases sensitivity to insulin, which stimulates muscle protein synthesis, but also improves the absorption of glucose and amino acids. Omega 3 prevents joint pain and restore them.
Quantity: 230 g salmon: 416 calories, 45 g protein, 0 carbohydrates, 24 g fat
When: Between meals
Why: Rich in Omega 3 and is also one of the best sources of creatine that can help muscle growth and strength.
Quantity: 85 g herring - 185 calories, 21 g protein, 0 carbohydrates, 11 g fat
8. Wheat germ
When: 30 minutes before workout and at any time of the day when we need a slow carbs (you can use it as breading for chicken or fish).
Why: It is rich in zinc, iron, selenium, potassium and vitamins B group. In addition, it contains a lot of protein, rich in branched chain amino acids, arginine and glutamine.
Quantity: Half cup wheat germ - 207 calories, 13 g protein, 30 g carbohydrate, 6 g fat
When: In addition to any meal
Why: Broccoli helps the body to accumulate fat and also helps the growth of muscle.