In order to build muscle, it is necessary to work out both in the gym and in the kitchen. In addition to doing cardio and strength training, muscle-building nutrients such as protein are also important.
ProteinIt is essential for building muscle as well as for our overall health. Naturally, the need for protein increases during the muscle building process. Foods that build muscle won't just be foods high in protein. Fat and healthy carbohydrates will also be the biggest supporters at this stage.
So what should we eat to get protein, healthy fats and carbohydrates and build muscle? Here is the list of muscle building foods…
muscle building foods
Lean meat
Animal foods, especially lean meats like chicken and turkey, are a great source of protein. It is full of amino acids that promote muscle growth.
egg
A egg It is an excellent source of protein with 6 grams of protein content. Eggs, one of the muscle-building foods, contain 9 essential amino acids and vitamins D and B2.
Dairy products
Dairy products such as milk, yogurt and cheese provide calcium along with protein. These products, which can contain up to 20 grams of protein, are the perfect on-the-go fuel for athletes.
The fish
tuna and salmon Oily fish such as fish contain high levels of protein. Fish, which is one of the muscle-building foods, also contains omega-3 fatty acids.
Whole grains
Brown rice and eating whole grains, such as wholemeal bread, will provide the energy needed throughout the day. Glucose and certain amino acids from healthy carbohydrates, hormones such as insulin produced in response to food affect muscle growth.
Apart from animal sources, protein is also found in some plant foods. For example; Beans and lentils are rich in protein. Other vegetable protein sources include nuts and seeds.
Whey protein
Whey protein is a very effective protein source. It can be consumed by adding to foods and beverages such as shakes, smoothies and oatmeal.
Since whey protein is rapidly absorbed by the body, it is a protein source preferred especially by athletes.
We learned about muscle building foods. But let's not forget sports. Strength training, light cardio, and resistance training are the foundations of building muscle. Drinking enough water and quality sleep is also an important part of building muscle. Our body renews itself while we sleep. That's why you shouldn't forget to rest.
