Protein food for muscles: basic foods

Now many men understand: in order to increase the musculature, it is necessary to consume food containing a large number of proteins, that is, a specialized food for muscles must be included in the diet. During training and lifting weights damage to muscle fibers, after which regeneration begins, which promotes the growth of muscle cells. For their development and recovery, amino acids are needed. They activate the most important processes in the body and have strong anabolic properties, i.e. Contribute to the formation and growth of new tissues, and in particular, muscles. After digestion, amino acids produce vital substances that help us fight infections and other viruses.

Protein food for muscles is very useful, so in this article we'll look at 10 basic foods that will help build muscle mass on the body.

1. Chicken and quail eggs

The product necessary for the athlete and easy to prepare is eggs. They are the main component in the buildup of the male musculature. One egg contains about 5-6 gr. squirrel. It is believed that protein is a very effective food for muscle growth. Also in eggs contain vitamins: A, B1, B2, B6, B12; D, E, K. Physicians note that the protein can be eaten in large quantities.

2.Fish products

Fish is an excellent source of protein, omega-3 fatty amino acids and methionine. It is noted that salmon fish is rich in all the listed substances. A 100 gram piece of salmon contains 25 grams of protein. It supplies the body with various nutrients and vitamins such as A, E, D.

3. Chicken meat

We can assume that chicken is the main protein food for muscles. Chicken meat is different from other meat cultures in that it can be consumed in large quantities (without harm to health). In 100 grams of white poultry meat contains 30 grams of protein. Chicken meat is non-caloric and provides the human body with phosphorus, iron, magnesium, protein and vitamins.

4. Ground beef

Beef is an excellent protein food for the muscles, which has a lot of microelements and vitamins. They play an important role in the development of musculature. Beef meat has a lot of vitamin B12, iron, creatine and zinc. More than 27 grams of protein is contained in only 100 grams. Ground beef.

5. Oysters

Oysters are an excellent source of protein and the favorite food of many athletes. In 100 grams of cooked oysters contains only 5 grams. Fat and 20 gr. squirrel. They have many vitamins and trace elements, such as magnesium, zinc, calcium, iron, iodine. Oysters synthesize protein well in the body.

6.Mindal nuts

Good protein food for the muscles - it's nuts, in particular, almonds. It is saturated with fats and magnesium. It is believed that daily consumption of almonds for 1.5 - 2 months reduces the level of cholesterol.

7. Quinoa

Quinoa is a plant that contains a lot of protein, as well as 9 essential amino acids for the body. It is well absorbed, contains iron, magnesium, ascorbic and oxalic acid, as well as essential oils.

8. Curd products

Many athletes argue that cottage cheese is the best product for building muscle. In addition to vitamins (A, B2, B6, B12, E, P), cottage cheese contains iron, calcium, fluorine, phosphorus and magnesium. Thanks to all these substances, it is well absorbed and very useful for the heart and nervous system.

9. Chocolate milk

Everyone knows that milk is good for both adults and children. It always positively affects the human body. Milk supplies amino acids to the body and helps them absorb. In 100 ml of medium-fat milk contains 3.5 grams. squirrel.

10. Soy products

Soy is a source of vegetable protein and a wonderful alternative to meat. It strengthens bones, lowers cholesterol and burns fats well. Use soya after training, because it helps to restore muscles after heavy exercises.