After the first 10 helpers for muscle growth, it's time for the second major portion of delicious and healthy food:
Carbohydrates are the key macronutrient for the body that brings strength and energy. Sweet potatoes are one of the most delicious and easy resources to restore energy reserves and provide fuel for muscle protein synthesis. In addition to vitamins and minerals, fiber in them will maintain stable blood sugar and you will keep not hungry for a long time.
Besides solid protein injection (from 19.8 to 21.6 g in 100 g fish), it is very high in Omega-3 fatty acids - up to 3996 mg. in 100 g This serious dose of Omega-3 will boost your metabolism, accelerate the breakdown and burning of fat and give serious shoulder of your dream quickly build lean muscle mass.
Fastest digestible protein is all you need after an intense workout. Its amino acid profile best meets the needs of muscle maintenance and growth. Best thing about whey protein, however, is its high biological value - a measure of the efficiency of absorption by the body and the percentage of protein used for growth and development of muscle tissue.
Put broccoli and other fiber-rich vegetables such as asparagus, spinach, tomatoes, peppers, onions, leeks and sweetcorn in the priority list of post-workout food. According to the advice of all medical experts have to eat 5 to 7 servings of fruits and vegetables a day, and you will hardly find better sources of vitamins, minerals and fiber than the above.
Wild rice is often forgotten and neglected undeserved fitness food but will give you 7 g protein and 3 grams of fiber in 1 cup cooked rice (164 g). In raw wild rice protein content reached 23.6 g in 160 g along with huge doses of vitamins B2, B3, B5, B6 and B9 (17-54% of the RDA). In any event, it is a great alternative to brown rice.
A low-fat cottage cheese cup (226 g) with 1% fat will give you 28 grams of protein. Another plus is the cottage cheese natural combination of fast and slow digestible protein to keep you satiated and will satisfy your needs amino acid for a longer period of time.
Sounds too delicious to be true, but chocolate milk proven to help accumulate more muscle. A study published in the International Journal of Sports Nutrition and Exercise Metabolism, shows that chocolate milk from the store is just as effective as a pre-workout sports drink to increase muscle performance and delay the onset of fatigue.
Red meat - bison and venison
This is a more expensive touches to menu, but also a better source of protein than beef (less saturated fat and cholesterol), which fought in vitamins of the B group, iron, phosphorus, selenium, zinc and honey.
Lentils and chickpeas
Who says you have to eat meat to satisfy their needs for protein? These vegetarian and vegan food cams are a good alternative to the saturation of the muscles.
A perfect example that the greatest treasures are often of small size. A cursory glance is enough - at 28 g raw almonds contain 5.9 g protein, 8.6 g monounsaturated and 3.4 g polyunsaturated fat (1 g saturated only), but the most useful for your muscles were 7.3 mg. vitamin E (37% of RDA) - antioxidant, free radicals and disposed to help you recover more quickly and painlessly from intense workouts.