In order to gain muscle mass and at the same time “not swim” with fat and maintain attractive forms, an integrated approach is important. Hard training will help you gain the missing pounds, but without proper nutrition, it will be more difficult to achieve your goal. You need to know about the properties of products, understand how they affect physical fitness and health. Then the process of muscle growth will go much faster.
The Healthyinfo project offers top 10 products that help increase endurance and increase muscle mass.
Lean beef should be a staple on your table. It contains all the substances that are required for muscle growth. It contains iron, zinc, B vitamins and other useful trace elements.
Beef contains high quality protein and an amino acid that, when interacting with insulin, stimulates muscle mass gain. The advantage of beef is that it contains a lot of protein, but the meat is non-caloric.
This product is a source of high quality protein, which is essential for building mass. It increases bone strength and maintains normal weight. Chicken fillet contains many trace elements and practically no fat.
In order not to minimize the benefits of this meat, it is better to stew or bake it, steam it.
This product contains the valuable protein casein. It is complex, digestible for a long time, thanks to which it maintains muscles in good shape. Cottage cheese is especially useful for those people who have to go without a meal for a long time. It contains a lot of vitamin B12, calcium and other trace elements.
To build muscle mass, but not gain extra pounds, buy fat-free cottage cheese.
They contain high quality protein, which is essential for muscle growth. They contain amino acids, healthy fats, choline, vitamin D.
The yolk contains half of the proteins, fats, vitamins, so separating it from the protein is a gross mistake.
Eggs are a valuable product, but you should not abuse them. It is enough for men to eat up to 6 eggs a day, for women — up to 3.
Roskontrol experts conducted laboratory studies of popular brands. They recommend choosing Happy Chicken (Roskar), Selo Zelenoye, Selskaya Nov’ eggs. These samples correspond to GOST.
Oily fish, salmon, salmon, tuna
It is rich in protein and omega‑3 acids, there is practically no “harmful” fat in it. This composition helps to build muscle mass, but at the same time helps to maintain a figure and not gain excess weight.
Fish normalizes metabolism, speeds up metabolism and saturates the body with all the necessary elements.
It is an excellent source of carbohydrates, has a low glycemic index and does not require long processing. Oatmeal contains a large amount of coarse fiber, useful substances. It satisfies hunger well and gives a feeling of satiety for a long time.
Thanks to carbohydrates, the product helps to build muscle mass and saturates the body with energy. Oatmeal is low in calories, so it allows you to get rid of extra pounds. It can be safely used by people who are losing weight.
Whole grain products
Whole grains have tremendous nutritional value. It gives energy and a charge of vivacity.
Brown rice is especially beneficial. It promotes accelerated muscle growth due to the fact that it increases the level of hormones. Regular consumption of boiled rice normalizes the digestive tract, helps get rid of body fat and makes the body more resilient.
Sprouted wheat contains a large amount of both proteins and carbohydrates. It is rich in zinc, potassium, vitamin B, iron, amino acids and other useful substances. Wheat energizes, increases endurance, normalizes the central nervous system.
They are considered a source of monounsaturated fats and contribute to the normal functioning of the heart, blood vessels, joints, and ligaments. To accelerate muscle growth, you can eat cashews, walnuts, almonds, Brazil nuts, hazelnuts.
You need to eat about 50 grams of nuts per day. For convenience, you can use electronic scales.
Low fat dairy products
It is a suitable food for people who want to accelerate muscle growth. Milk and kefir saturate the body with protein without overloading it with fat.
Serum is especially useful, it is rich in amino acids. It contains peptides that dilate blood vessels. Due to this, the “delivery” of useful anabolic amino acids to the muscles is normalized. Whey has a complex effect on the muscles, strengthening them.
It is useful to drink whey before training and immediately after it. Then the anabolic effect will be most pronounced.
Laboratory studies conducted by Roskontrol experts showed that food surrogates have less nutritional value. Carefully read the composition of dairy products and choose only high-quality and healthy products.
Buckwheat is a storehouse of carbohydrates and amino acids that help build muscle. It gives a boost of energy and muffles the feeling of hunger for a long time. Buckwheat is rich in high-quality protein, vitamins and microelements, it is quite nutritious.
You can cook buckwheat with whole and split kernels. It goes well with vegetables and meat dishes.
You should not lean heavily on buckwheat — it is enough to eat up to 2 servings per day. Your diet should be complete and balanced. Be sure to eat raw vegetables and fruits, drink at least 2 liters of water a day. Eating should be a few hours before training.
Healthy fats will help you build muscle. They are found in salmon, salmon, leafy vegetables, nuts, avocados.
Eat vegetables and fruits — they are rich in fiber, nutrients.
Replace sugar with honey. Add it to tea, compote and energy drinks.
Make a training plan and strictly follow it — this will help you gain muscle mass faster.
Include fish oil in your diet — it is rich in nutrients and helps speed up metabolism.
Anna Dolgikh, personal trainer, certified specialist in PE and rehabilitation. Multiple winner of competitions in rhythmic gymnastics. Certified specialist in stretching, classical and step aerobics, strength and functional areas
The problem of insufficient body weight excites many people. Gaining the missing pounds is no easier than losing excess weight. Simply adding high-fat foods to your diet will not solve the problem. Your body will become flabby and “jelly-like”, there will be disturbances in the work of internal organs.
The correct way out of the situation is to gain weight by building muscle mass. Then the figure will be slim and proportional, fat will not be deposited in the abdomen or thighs. This will help you not only regular exercise, but also a balanced diet.
It is very important that proteins and amino acids, healthy fats are present in the diet. They provide a good metabolism and normalize the functioning of internal organs.
Be sure to include nuts, grains, flaxseeds in your diet. An excellent source of protein is chicken eggs. Consume fish oil regularly, it can be replaced with krill oil. Salmon and other fatty fish are a source of amino acids and omega-3s. Every day you need to eat raw vegetables and fruits — they are rich in fiber and normalize the digestive tract.