Now, many men understand that to increase muscle, you must consume food that contains large amounts of protein, that is to be included in the diet of specialized food for the muscles.During workouts and weight lifting muscle fibers are damaged, followed by a recovery, promotes the growth of muscle cells.For their development and reconstruction needs amino acids.They activate the most important processes in the body and has a strong anabolic properties, iepromote the formation and growth of new tissue, and in particular, the muscles.After mastering the amino acids produce vital substances that help us fight infections and other viruses.
protein food for the muscles is very useful, therefore, in the article we consider the top 10 foods that help build muscle in the body.
1.Kurinye and quail eggs
required for the athlete and easy to prepare a product - is an egg.They are a major component of the capacity of male musculature.One egg contains about 5-6 grams.squirrel.It is believed that the protein - a very effective food for muscle growth.Also, eggs contain vitamins: A, B1, B2, B6, B12;D, E, K. Physicians have noted that there can be a protein in large quantities.
2.Rybnye products
fish - an excellent source of protein, fatty amino acids omega-3 and methionine.It is noted that fish salmon rich all the listed substances.The 100-gram piece of salmon contains 25 grams of protein.It supplies the body with a variety of nutrients and vitamins such as A, E, D.
3.Kurinoe meat
can assume that chicken - is the main food for the muscle protein.Chicken meat is different from other cultures so that it can be consumed in large quantities (without harm to health).In 100 grams of white meat poultry contains 30 grams of protein.Chicken noncaloric and provides the human body with phosphorus, iron, magnesium, protein, and vitamins.
4.Govyazhy
minced beef - excellent protein foods for muscle, which has a large number of trace elements and vitamins.They play an important role in the development of muscles.In beef is very rich in vitamin B12, iron, zinc and creatine.More than 27 grams of protein contained only 100 grams.ground beef.
5.Ustritsy
Oysters - a great source of protein and a favorite food of many athletes.In 100 grams of cooked oysters it contains only 5 grams.and 20 grams of fat.squirrel.They have a lot of vitamins and minerals such as magnesium, zinc, calcium, iron, iodine.Oysters are well synthesized protein in the body.
6.Mindalnye nuts
good protein foods for muscle - is nuts, particularly almonds.It saturated fats and magnesium.It is estimated that daily consumption of almonds for 1.5 - 2 months, lowers cholesterol.
7.
Quinoa Quinoa - a plant that contains a lot of protein and 9 essential amino acids the body.It is well absorbed, it contains iron, magnesium, ascorbic and oxalic acid, as well as essential oils.
8. Cottage cheese products
Many athletes say that cheese is the best product for muscle building.In addition to vitamins (A, B2, B6, B12, E, F) in the curd contained iron, calcium, fluorine, phosphorus and magnesium.Thanks to all of these substances are well absorbed and it is very good for the heart and nervous system.
9. Chocolate milk
Everyone knows that milk is good for both adults and children.It is always a positive effect on the human body.Milk supplies the amino acids in the body and helps them assimilate.100 ml of milk contains an average of 3.5 grams of fat.squirrel.
10. soy products
Soya - a source of vegetable protein and a great alternative to meat.It strengthens bones, reduces cholesterol and well burns fat.Eat soybeans after training, because it helps repair muscles after heavy exercise.
