Although training is important to develop strong muscles, having a balanced diet is just as essential. No matter how intense your training is, without good nutrition, you will not get the results you hope to get. More importantly, your diet should include proteins, which are Composed of amino acids This is part of the construction and maintenance of your muscles and your bones.
To help you plan your meals and work on cultivating your muscles, we discuss how food helps develop muscles and what foods can specifically optimize your training. Of course, before making changes to your diet, you should consult your doctor.
How food strengthens muscles
Although the protein is essential for muscle strengtheningIt is not the only important food component in the process. According to the National Academy of Sports MedicineA good muscle building diet must also include many carbohydrates, vitamins and minerals. A balanced diet that presents all of this will provide the ingredients necessary to help your muscles repair and rebuild after a training session.
Overall, the NASM recommends that most people consume at least 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per body weight book every day. Total calorie intake also plays a role in muscle construction, because it is difficult to develop muscles if you burn more calories than you consume it.
The diet is not enough to stimulate muscle growth. Exercise – mainly resistance training, such as weight lifting – is necessary for Start the process. When you tear the fibers in your muscles, this stimulates cellular growth and repair. This is when your body can use the foods you eaten to rebuild and strengthen muscle tissue. Other factors also influence the efficiency and efficiency of this process, from the moment you eat your food and the amount of rest to your muscles between training in your hormonal and genetic makeup.
8 foods to develop muscles and optimize your earnings
Although there are many factors involved in building muscle, there is no doubt that the diet plays a key role. Here are eight muscle construction foods you can eat to optimize your training and increase your muscle mass.
1. Eggs
Eggs have long been considered a power supplyAnd for a good reason. They are incredibly rich in fat and protein nutrients and include a powerful mixture of vitamins such as B12, B6 and Thiamine. Their dense profile of nutrients makes them particularly powerful, but the most important thing is that they contain a large dose of leucine. This amino acid is known for its prowess of muscle strengthening.
2. Fish
If you already have enough fats in your diet but you need to increase your protein intake, look no further than fish. This is one of the best Enough protein sources You can eat and there are many other vitamins and minerals. A bonus? The fish is filled with omega-3 fatty acids. Although they are known for their many other health benefits, omega-3 Can also improve muscle performance and help prevent muscle mass loss. Salmon and tuna are particularly excellent food -strengthening food choices.
3. Walnut
When consumed in moderation, nuts are an excellent choice for developing muscles. These tasty snacks offer a perfect mixture of proteins, fats and fibers, making it one of the most balanced ways to complete your training. You must be careful, because many nuts (including peanuts, which are in fact legumes), are rich in calories. For the options richest in nutrients, try almonds Or nut.
4. Soy
If you try to develop muscles with a meatless diet, soy should be one of your closest friends. These are some of the legumes richest in nutrients you can eat, and they pack a powerful protein punch to help develop muscles. Soybeans contain everything Nine essential amino acidsThis makes it one of the best sources of protein based on available plants.
5. Greek yogurt
Dairy products are a unique source of protein because it provides a combination of rapid digestion lact -digestion protein and slow digestion casein protein. When consumed togetherThese two types of protein can improve and prolong the protein synthesis process that your muscles are going through during reconstruction, helping you build your lean mass. Greek yogurt is a particularly large dairy choice because it contains twice the protein Compared to ordinary yogurt and additional boasts Advantages for probiotic health You cannot find in milk or cheese.
6. Cottage cheese
It does not offer the same probiotic advantages as yogurt, but cottage cheese is an excellent second choice for dairy proteins. Cottage cheese contains more protein than Greek yogurt while offering the same slow and fast combination. It is a particularly important source of casein, and it provides a significant calorie boost if you have to make sure you get enough.
7. Olive oil
This may not look like your typical body creation, but extra virgin olive oil has become more and more popular for its muscular advantages in recent years. Widely known as a healthy source monounsaturated fatsOlive oil also helps reduce inflammation And Disbursement of slow muscles. These two characteristics can help any muscle construction diet.
8. Quinoa
They do not call the quinoa a superfood for nothing. This dynamic grain (it is a seed but classified as a whole grain) packs a a little of everythingIncluding many proteins, fibers and carbohydrates, as well as a large dose of vitamins and minerals. It is a perfect food to develop muscles and maximize the advantages of your training sessions.
A recipe for stronger muscles
Adding these food strengthening foods to your diet will certainly help you increase muscle mass and increase your strength. Remember that strengthening muscle mass takes time and that the diet is only a piece of the puzzle. The combination of a balanced diet of protein -rich foods with healthy exercise and rest will accelerate your trip and improve your overall health along the way.
