Ability to upload your lean muscle mass and keep it in perfect functional condition as dependent on the degree of effort thrown over weights and cardio as by what you put on your plate at every meal. Listed foods are not in order of priority and importance in building and maintaining muscle. Watch them just like the "spine" around which to build the rest of your diet:
Whole eggs
Whole eggs provide 6-8 grams of protein with excellent profile and highest absorption after whey protein and plenty of vitamins, zinc, iron and calcium, making them one of the most complex and nutritious food to build muscle, which can to remember.
Chicken breast
For every 100 g of that fragile meat and lightly get 30 grams protein, minimum fat and no carbs. In addition, they are relatively cheap, easy to cook, ideal for combining with nearly all other types of food and offering thousands of different options for preparation.
Water
It is not food in the classic sense, but hydrated muscle is "fed" in optimal shape muscle. The body of an adult consists of about 70% water, in muscle tissue water content is approx. 75 percent. A
well-stocked with water muscle can boast more power, higher energy
levels and accelerated absorption of nutrients and active ingredients. Strive taking 34-35 g of water for each pound of weight, or in other words, a man weighing 85 kg. you should drink about 2.9 liters of water a day (remember, more protein means more water).
Fish oil
The anti-inflammatory properties contained therein Omega-3 fatty acids allow the body to recover more quickly from strenuous workouts. This can allow you to train more often. Fish oil increases metabolism and digestion and utilization of fat for energy. So unless more muscle, and you will enjoy a better relief.
Grass-fed veal
The meat of grass-fed cattle is rich in Omega-3 and others. healthy unsaturated fatty acids and loaded with 400% more vitamin A in the form of beta-carotene and vitamin E. It is definitely a better option than the meat of animals fed fodder.
Turkey meat
It is an excellent source of lean protein and a good source of 11 vitamins and minerals. It boasts a relatively high concentration of selenium, an antioxidant mineral, which according to research in recent years to cope with the prevention of several types of cancer.
Quinoa
Looking for the perfect carbohydrate source that stimulates and gain muscle mass? Quinoa is "your man." 100 g of it contains 14 grams of protein with solid amounts of all nine essential amino acids. Something that other plants can not match.
Oatmeal
Classic bodybuilding is a healthy and filling cereal with a wonderful blend of fast and slow carbs, fiber, protein, vitamins and minerals. Chopped oatmeal release more flavor, but in all its varieties, they digest slowly, which means that you do not feel hungry for a long time and maintain stable blood sugar levels.
Pineapple
This somewhat surprising addition is a rich source of protein digesting enzyme bromelain, which is added for this purpose and some supplemental complex formulas. Studies show that eating pineapple reduces levels of inflammation in the muscles, which makes a great addition to your diet afterburn.
Spinach
Spinach increase muscle growth by 20%. There is a small catch. To achieve this effect, you should eat more spinach 900 g per day. Even though 200-300 g per day will be sufficient for more power, plus a portion of the vitamins, minerals and calcium.
Spinach
This dark green vegetable is rich in omega-3 fatty acids and folic acid, which help in reducing the risk of cardio - vascular disease, stroke and osteoporosis.
Bonus: Folic acid increases blood flow in the - deep "regions" that prevents age-related sexual problems.
And spinach is packed with lutein, which is good for eyesight.
Dose: 1 cup fresh spinach or 1/2 cup cooked per day.
Yogurt
It has over 2,000 health benefits. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in the body. This helps to boost the immune system and protect against cancer.
Tomatoes
There are two things you need to know about tomatoes: Red are the best - because they are filled with more of the antioxidant lycopene. And tomatoes are so good as fresh because it is - easy for the body to absorb the lycopene. Studies show that a diet rich in lycopene can reduce the risk of diseases of the bladder, lung, prostate, skin and stomach cancer and reduces the risk of coronary heart disease. Strive for 22 mg. lycopene day, which is about eight red tomatoes and glass of tomato juice.
Carrots
These orange vegetables are packed with carotenoids: fat - soluble compounds that are associated with a reduction of a wide range of diseases (cancer, inflammatory diseases such as asthma, etc.).
Dose: 1/2 cup per day.
Blueberries
Contain many antioxidants, more than any other fruit. Because they have a weapon against prevention of tumors, diabetes and dementia. Studies show that blueberries, which are rich in fiber and vitamins A and C, also work well against cardio - vascular diseases.
Dose: 1 cup fresh blueberries a day or 1/2 cup frozen or dried.
Black beans
All types of legumes are good for your heart, but none can boost your brain power with the black beans. This is because it is rich in anthocyanins these are antioxidant compounds that improve brain function. Daily portion of 1/2- cup provides 8 grams of protein and 7.5 grams fiber. It is also low in calories and no saturated fat.
Walnuts
Very good for the heart, walnuts have more omega-3 fatty acids than salmon, loaded with more anti-inflammatory polyphenols than red wine and 1/2 cup is enough to build muscle.
A serving of walnuts - about 1 ounce, or seven nuts is useful at any time, but - now as a snack after workout recovery.
Oats
Oats are one of the most - healthy cereal known until now. Extremely rich in fiber, it is a natural fighter against cardio - vascular diseases. Yes, oats loaded with carbs, but the transformation into sugars is slowed by the fiber. In half a cup of oats has 10 grams of protein that gives muscle power.
