A healthy and nutritious diet in your diet must be found in any case if you want to achieve optimal results. Without a good and balanced diet, you will not move anywhere. Of course you can have a so-called “cheat” day, but it is important to keep your balance. In this article, we will look at foods that will help you fill your daily protein intake and possibly increase it. That’s why they’ve increased so you can achieve your muscle gain goals.
1. BEEF
If you want to gain muscle mass, it should be the basis of your diet. Beef is loaded with all sorts of things that lead to muscle growth, including iron, zinc and B vitamins. More importantly , it supplies your body with high quality proteins (not all are the same) and high levels of amino acids that work with insulin to muscle gain support .
For those trying to lose weight, this should be great news - 3 servings of beef will provide about the same amount of protein as 1.5 cups of beans, but with half the calories.
2. CHICKEN MEAT
Like beef, chicken is an excellent source of high quality protein that is important for maintaining and repairing muscles, bone health and weight. And of course there are many ways you can cook and prepare chicken.
Go to the store and you will easily find chicken cut into individual portions that can be seasoned and cooked quickly.
3. LOW FAT COTTAGE CHEESE AND COTTAGE CHEESE
Cottage cheese is available in high, medium and low fat variants. Since saturated fats in cottage cheese are not a useful part of your lifestyle, you should reach for the low-fat version. It contains about 14 grams of protein per 100 grams. You can use it for sweet or savory foods and it can be a great addition to low-calorie foods.
Many people do not know this, but cottage cheese is almost completely pure casein protein.
Casein is a slowly digested protein, which means it is ideal for maintaining muscle. This is especially useful for people who have no choice but to walk without food for a long time. Cottage cheese is also an excellent source of vitamin B12, calcium and other important nutrients.
4. WHEY PROTEIN
The reason why protein is one of the most popular nutritional supplements in bodybuilding is that it can supply the body with quality protein at a relatively good price. But don’t try protein supplements to cover your all-day protein intake, the main source should always be full foods. Many bodybuilders use protein right after training, which is not bad, but recent studies have shown that it is best to take the protein an hour before training and it will maintain positive photosynthesis and prevent protein breakdown for 2.5 – 3 hours, after which you will have after training, and when you can eat some wholesome food composed of proteins and carbohydrates. Alternatively, if you are not catching up, use the protein even after training.
5. TUNA AND OTHER FISH
Fish are high in protein, low in fat and rich in omega-3 fatty acids. Omega-3 fatty acids are essential because they help break down fats and ensure the proper functioning of bodily processes such as metabolism.
6. OATMEAL
Oatmeal is a great source of carbohydrates due to its low glycemic index (GI) and the fact that it is minimally processed.
WHAT BENEFITS DO WE KNOW?
excellent nutrient profile
better saturation
relieves appetite
fat loss
7. EGGS
Eggs contain high quality protein , nine different essential amino acids, choline, the right kind of fat and vitamin D. To sum up, it is one of the cheapest sources of quality protein.
8. HEALTHY FATS
We know that sounds interesting. But, yes fats are also essential for gaining muscle in fact they are very important. They play an important role in the production of hormones (testosterone and growth hormone) , which are responsible for gaining muscle.
9. FRUITS AND VEGETABLES
Fruits and vegetables are a rich source of antioxidants that are essential for the healthy functioning of your immune system. Another no less important thing is that they are a source of many nutrients such as vitamin C, vitamin E and beta-carotene.
A FEW UNIQUE FRUIT FRUITS:
Jujube
Sapodilla
Prickly pear
Kiwano (horned melon)
10. NUTS AND WALNUT BUTTERS
We know peanuts, almonds, cashews. You can include all these nuts in your muscle meals because they contain healthy fats, proteins, Vitamin E. These ingredients make them a very good food, of course you do not have to go through them but they should find a place in your diet. You can also use them in the form of peanut butter, almond butter. Research shows that the incidence of type 2 diabetes was lower in individuals in individuals eating nuts and walnut butter.
Post time: May-23-2022