Top 10 foods for building muscle mass
High-quality protein is a fundamental element in the diet of any athlete. The health benefits of protein are endless. In addition to being the basic building material for your muscles, protein also boosts immunity, reduces stress, strengthens bone and cartilage tissue, improves mood, and is involved in regulating hormones and a number of other chemicals in your body.
Experts single out foods that can accelerate the gain of muscle mass if you eat them after fitness.
In addition to the fact that it contains a large amount of protein, it has vitamins B, C and PP. Cottage cheese has a beneficial effect on the nervous system, increases bone strength, and helps to prevent the development of atherosclerosis and obesity.
Contains proteins, healthy fats. Are a source of vitamins, iron, phosphorus, which helps muscle recovery.
A source of easily digestible protein and important micronutrients. The magnesium in the meat stabilizes the nervous system and helps avoid fatigue. The downside of eating white poultry meat for weight gainers is the low calorie content.
Fatty varieties of fish – salmon, mackerel, sardines.
A source of polyunsaturated omega-3 fatty acids, essential for muscle recovery. This product triggers the body’s own protein synthesis.
Whey cheese is ricotta.
It contains a large amount of casein and albumin. Cheese promotes rapid muscle growth, strengthens bones and increases endurance.
Its slow carbohydrates are a source of energy for the body.
A small amount of this product after a workout helps to quickly replenish energy.
Contains amino acids, important micronutrients, B vitamins. Quinoa protein is similar in composition to milk protein. You can replace this grain with buckwheat.
This drink contains antioxidants, helps quickly recover from workouts, levels blood pressure. It has anti-inflammatory properties and improves performance.
Mate, or Paraguayan tea.
It is known for its tonic properties. Mate contains caffeine, which, when combined with creatine, helps to increase muscle mass and reduce subcutaneous fat.