If training with the aim of a muscle you must know that adequate food is key to see results. For that, you show13 foods we recommend to include in the diet to increase muscle mass.
Water, essential to see results
The Water. will be our great ally at all times, not just to keep us hidratados and to properly at the time to train but also for our metabolism good work.
For any metabolic process, including the formation of muscle fibers new and the digestion and absorption of nutrients to muscles need, requires water in our body.
For that, we recommend a drink enough water through water as such, infusions, sparkling water or other beverages without sugar addition or alcohol.
Egg, the protein more versatile
If you're the one practicidad the time to address food, the safe egg will be a great ally in your kitchen.
The white of egg provides protein of excellent quality, easy to digest and can be added to a variety of dishes that are actually cooked in minutes as a salt cake mug a wrap or tortilla.
But with the yolk will be adding too nutrients beneficial for the muscle as Vitamin E with effect antioxidante, vitamin D and potassium as well as other minerals.
Blue fish : protein and omega 3 to the muscles
The fish in general it is a good food to add to the diet, and it is a source of protein high biological value, i.e., which provide all the essential amino acids to create new structures.
But the blue fish in particular which has a greater proportion of fat, provides Omega 3 that can be a lot of aid at the time to gain muscle reducing the stress in the body and also encouraging the anabolism as stated in the studies.
Legumbres, high-quality carbs and proteins
In the daily diet can not miss sources suitable of carbohydrates that if we want to gain muscle can not be absent.
One of the commendable food to get this nutrient are thevegetablesalso of complex carbs bring protein and minerals as the potassium or the iron that are of help to get healthy muscles.
With vegetables we can achieve a variety of recipes, including dishes of healthy spoon, salads, fried, and other preparations originals.
Fresh fruits of source of water and antioxidants
Not just carbs and protein in the sport, but to get a body and healthy muscle required micronutrients, water and antioxidants that we can get different fresh fruit.
Fruits in all its variants, particularly those season can offer vitamin C, carotenos, vitamin A and nutrients other counteract the effect of oxidative stress in the organism and thus help the anabolism takes place.
On the other hand, the fruit favor the hidratation and can be a source of natural sugars to boost the release of hormones anabólicas like the insulin in our body.
Vegetables and various vegetables to obtain vitamins and minerals
As happens with the fruit, we recommend that the time to get the muscle gain I don't cut vegetables and different vegetables in the daily table.
We offer vitamins and minerals that contribute to the anabolism in different ways and can provide antioxidant that reduce hormones as cortisol in the body that must be controlled or reduced in order to gain muscle.
Whole Grains : source of high-quality energy
If there is not enough energy our body can not create new structures. Therefore, to gain muscle we need provide the body the necessary calories mostly, can offer through Whole grains.
The Whole grains provide complex carbohydrates whose intake is energy and preserving the structural role of the proteins. I mean, if we consume plenty of carbs, proteins may be used to create muscle and not be degradarán.
These food in addition to carbs energy source provide protein, fiber and vitamins and minerals that the muscle needed.
Fresh Cheese to get proteins and minerals
In the milk, fresh cheese is one of the more commendable at the time to gain muscle, because it supplies protein right quality without a lot of fat, with watery high content and beneficial minerals ascalcium and potassium.
Moreover, we can use fresh cheese for a variety of dishes, allowing it to easily quality protein to the diet to reach the quota recommended 1, 5 to 2 grams a day per kilo of weight by day.
Dry fruits with some fat and antioxidants
The nuts are food concentrated in calories that can help us get enough energy in our regular diet.
But also, have a nutritional quality. Among its components include their fats insaturadas inside of which is the Omega 3, protein, fiber and Vitamin E and selenium with effect antioxidant in the body.
They're easy to move and we can for it add dry fruits easily to the diet to promote the muscle gain.
Rich lean meat in iron and protein
If we are intake carnivores lean meat I offer many quality protein with a fat are the most appropriate to add to our diet.
So, we recommend chicken breast or turkey with protein content high, have magra with iron absorption easy or others who can offerall the essential amino acidsthe body needs to create muscle fibers new.
Virgin extra olive oil with antiinflamatorio power and antioxidant
This oily body is that we choose as a foremost in our diet, because it brings monoinsaturadas fats and compounds fenólicos with antiinflamatorio effect and antioxidant that benefit the anabolism.
On the other hand, virgin extra olive oil can be used in both crude and boiled, providing a lot of our dishes and energy of quality derived from fat.
Natural sugars
The natural sugars are carbs that we can add to our diet to induce the release of insulin and thus promote the anabolism or the profit of muscle.
We recommend avoiding free sugars or additions and his replacement can use date or dried fruit also provide fiber, minerals and quality vitamins.
These ingredients in combination with a source of protein can be perfect to restore power after training and encourage the creation of muscle in the body.
Milk with higher power hidratante
Besides water,milkis recognised as a good drink hidratante that brings too protein of quality, necessary for the hypertrophy.
As if that were not enough is a source of calcium, potassium and vitamin D. All nutrients that the muscle needed to function properly and the nervous system also to facilitate muscle contraction that finally represents the stimulus for the anabolism.
We can take the milk in combination with fresh fruits or whole beans, in preparations as a milkshake a porridge or others and thus get more profits.
These are13 foods we recommend to include in your diet if you want to gain muscle body's health care.