Foods for bodybuilders | increase muscle mass
The concept of bodybuilding is focused on increasing the muscle mass of the body through weight lifting and proper nutrition, and to achieve the best results, a healthy diet should be followed, like foods that contain a large amount of protein to help increase muscle mass.Body and muscle building stages
The human body contains about 620 different muscles, which are made up of muscle fibers, which are made up of acids found in proteins and called amino acids. Man uses his muscles in movement and the performance of various activities, and some use the size of his muscles to show off in front of people, it is considered a beauty, as the tight body, which has muscles of large size is desirable in many people.Many people believe that building muscle and maintaining its mass depends solely on training, but this belief is wrong
To build bodies and increase muscle mass, the body needs to increase the amount of food consumed, in addition to the exercise of weight lifting, as the strength of the acquired muscle and the speed of its acquisition depend on many factors such as genetic factor and age, and there are three stages to go through Objects to get a suitable body, namely:
Increase the amount of food consumed
The number of calories consumed should be increased by 15%, with attention to taking protein from low-fat sources.Weight lifting exercises
Start weight lifting exercises to increase muscle mass.Body sculpting
This phase is based on maintaining muscle mass, as well as losing fat, through a healthy and balanced diet.Muscle need for food
Many people believe that building muscle and maintaining its mass depends solely on training, but this belief is wrong, as, in addition to training, you should eat healthy foods that help you maintain fitness and muscle growth.
The lack of adequate and appropriate food after the practice leads to adverse results, as the muscle will be destroyed and will not be rebuilt because the muscle fibers have not received the amino acids they need.
Foods for bodybuilder
Here are some protein-rich foods:
- Chicken breasts
Each 85 g of chicken breasts contains 26 grams of protein, while turkey breasts contain 25 grams of it.
- Tilapia, tuna
Every 85 grams of tilapia contains 21 grams of protein, while tuna contains 20 grams.
- Peanuts
Every 73 grams contains 17 grams of protein.
- Salmon, shrimp
Every 85 grams of salmon contains 17 grams of protein, and shrimp contains 18 grams.
- Soy
Every 85 grams contains 14 grams of protein.
- Cheese, Greek yogurt
Every 226 grams of cheese contains 28 grams of protein.
- Beans, chickpeas
Every 172 grams of beans contains 15 grams of protein, and chickpeas for every 240 grams contain 12 grams of protein.
- Almond
Every 172 grams contains 16 grams of protein. Tofu: Every 124 grams contains 10 grams of protein. Milk: 100 grams contains 25.5 grams of protein.
- Low-fat beef
Every 100 grams contains 31 grams of protein.
- Eggs
Every 100 grams contains 12.5 grams of protein.
Daily requirement of nutrients
In addition to exercising to build muscle, you should also get the amounts your body needs from different nutrients, as the body needs between 2.3-3.1 grams of protein per kilogram of body weight, and one meal before your workout should be contained. Between 0.4-0.5 grams per kilogram of body weight.
Summary
It is clear from the above that muscles do not need cosmetic surgery, or strengths, so you should pay attention to food, especially the protein serum, because it is an easy and comfortable source for bodybuilders, and its prices are in everyone's eating, and it is usually used when you wake up from sleep or mixed with Meals, or immediately after the practice, to build muscle mass.
Also, it is a great source of protein, it is very important for muscle repair, bone health, weight maintenance, and there are many ways to cook the chicken healthily and effectively, especially since it contains protein.
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Reference
-Hara Hagikalfa, "Best foods and drinks for muscle recovery"، CalorieSecrets.
- James Kohler (13-12-2011), "Protein - The Foundation Of Building Muscle!"، Bodybuilding.
- Merry Christine (27-6-2008), "The Importance Of Red Meat!"، Bodybuilding.
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