Diet food is an integral part of the capacity of muscle mass.Diet food does not always mean low calorie, because the diet itself is a set of rules of food intake.If you are a sports diet, we reduce to the minimum calorie intake, it threatens not only the lack of results, but also health problems.
sports nutrition If you want to include in your diet foods that enrich the body with protein and substances necessary for muscle growth and recuperation after workouts.
Sports nutrition for muscle growth
The list of products will help to gain weight by increasing muscle mass, not fat.Include these foods in your diet sports, and the result will not be long in coming.
- Seeds - plant source of protein, contains vitamin E. Sunflower seeds are antioxidants, accelerate the process of recovery after workouts.Seeds can be eaten alone or purified nucleoli in salads.It is better to eat the seeds raw, but if you are not accustomed to this, you can lightly fry them.
- mackerel contains a large amount of fatty a
- Pineapple improves digestion of proteins in the body.The enzyme bromelain belongs to the structure of the fruit, reduces muscle soreness after exercise.Also excellent anesthetic is ginger .
- Venison best for muscle growth, it is rich in protein and vitamins.But the meat is quite tough, so before cooking it should marinate more than a day.According to its beneficial properties it is second only to beef - the undisputed champion of sports diet.
- Coffee - alternative energy that are contraindicated for sports nutrition.Feeling tired overtake you later, you can replace coffee with green tea , which gives the same result.
- Yogurt , but only natural.Buy yogurt containing no sugar and dyes to improve the taste and nutritional mix it with fruits themselves.
- Turmeric. Seasoning contains curcumin, which helps muscle recovery after microtrauma.
- Cucumber. main nutrients containing peel, so never clean it before use.
- Chocolate milk. Calcium strengthens bones and muscles strong without them does not increase.
- Buckwheat contains amino acids, strengthens the circulatory system.Eat buckwheat at least twice a week.
- almonds and other nuts, and help strengthen the heart muscle recovery.
- cherry juice best analgesic.Drink it after workouts.
- If you want something sweet, treat yourself to a piece of marshmallow of pureed plum or apple sauce with egg white, sesame halva or .
- Watercress contains a lot of vitamin C and Fe.Iron promotes muscle growth.
- Eggs source of protein, zhiova vitamin D. But do not abuse them.
- Papaya helps break down proteins.
- Sweet red pepper - source of vitamin C and antioxidants without muscle growth impossible.
- Lentils - a source of protein.
- Pasta needed to replenish the body's need for carbohydrates.But we need to give priority to pasta from durum wheat, and have them turkey and vegetables, but not with fat and bacon sauce.
- Asparagus contains vegetable protein, zinc and potassium.
- wheat germ helps metabolize glucose, provides blood flow to the muscles.
- spirulina algae restores muscles after a workout.
- Still mineral water .It is necessary to drink during exercise rehydration, because the lack of water in the body can nullify all the efforts.
addition to products for the growth of muscle fitness trainers are often advised to take supplements to build muscle.But in most cases, they are recommended to men who are, to use them in conjunction with high-calorie foods tend to gain weight.
to sports nutrition supplements for muscle growth
- Whey protein.From it preparing low-calorie smoothies that help maintain normal weight.For weight gain is recommended to use supplements high in calories.For the same purposes in the whey protein shakes need to add cream.After all, for the growth of muscle mass your body needs some fat.In its absence, the body can not properly function.That's how things work in nature, all sources of protein are associated with fat.The most valuable sources of protein a person receives from the animal or animals.Chicken eggs contain egg yolks, the yolks activated protein found in egg white, so for sports nutrition can not be separated yolks from the whites.The same applies to meat.For example, one of the most popular types of meat - beef, from her body becomes stronger muscles grow, but first-class meat contains fat, which is necessary for the body to exercise.
- Creatine. About this supplement go to various rumors and myths, but the supplement helps build muscle, and side effects are not always obvious, if you follow the recommendations on the label.
- Glutamine .
- Vitamin C .
These additives can be used not only in order to become bigger and stronger, and faster to recover after grueling workouts.This addition to the sports diete.No when playing sports, you will not have a high-calorie nutritious foods, you will not get the results that want.Supplements are not magic, they are only a supplement to the basic program.Buy supplements exclusively from producers, proven in the market of sports nutrition.
Fitness trainers recommend included in the diet of sports nutrition for muscle growth of 60% carbohydrates, 30% protein and 10% fat. This approach gives out the result at the very beginning of muscle growth.
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