Everyone dreams of relief and pulled up the body. For a set of muscle mass is not enough training. It is important to stick to a special diet. Let’s talk about foods and menus which will quickly help to increase muscles.
Products that help build muscle
Diet to increase muscle should contain slow carbohydrates, protein and plenty of fluids. It’s mostly organic food. Let’s consider the main products, helping to increase muscle volume:
- Seafood. These include: tuna, cod, salmon and its species. Fish food is considered to be the most effective material in building muscles. In such products there are omega-3, and many amino acids. They help assimilate protein in the body.
- Dairy products and kislomolochny. Mainly: yogurt, whole milk, cheese, yogurt. They contain lactic acid bacteria, which accelerate the metabolism. Thus the greater capacity of vitamin D and calcium which strengthens the bones and helps build muscle.
Fat milk 3.2% prevents pain in muscle tissues after exercise.
- The next product to gain muscle – eggs. Most useful egg white, which is welcome in any quantity. Yolks better to eat no more than 2 pieces a day. Eggs contain vitamins D, E, and protein.
- Meat with a low fat percentage. Such include: beef, veal, chicken and Turkey, rabbit. They contain protein, creatine and acids that quickly burn fat and build muscle.
- Cereals and legumes products. Include slow carbs, amino acids, protein. The most useful is called lentils and hemp. Carbohydrates are important for the renewal of energy that is consumed in the process of training.
- In the list of foods for the muscles growth leading vegetables and fruits, primarily fresh. They contain fiber, amino acids and vitamins. Among the vegetables are: asparagus, spinach, cabbage, tomatoes. Fruits: citrus fruits, apples, melon, pineapple. Ginger helps to burn fat and effectively reduces inflammation. Turmeric also promote weight. Instead of salt and harmful seasonings is better to use soy sauce.
- Seeds and nuts. Contribute to fill the lack of fats in the body, vitamin E.
- Marmalade and chocolate. Not all sweet harms. Useful are bitter chocolate, marshmallows and marmalade. This low-calorie sweets, which contain a sufficient amount of fast carbohydrates and helps to produce endorphins.
Recommendations for a set of muscles
For rapid increases in muscle should observe the following rules:
- Morning is better to eat more carbs. For Breakfast should make carbohydrate foods to put on weight. They will help to maintain energy balance throughout the day and during workouts. It can be a basic oatmeal with honey and fruit.
- Lunch is the main meal of the day. The large amount of carbohydrates, fats and proteins need to eat a day. Thus calories are not stored as fat.
- Do snacks. During the day you can eat nuts or dried fruit. You can also make an omelet.
- Dinner. In the evening it is better to use low fat meat or fish. Supplement with vegetables, they can be put out with olive oil. Source of carbohydrates will be buckwheat. Dinner need protein for muscle development.
Sample menu which helps to gain muscle mass:
- Breakfast. Oatmeal from 30 to 50 grams in skim milk. You can also eat a banana, dried fruit.
- Lunch. Buckwheat and chicken breast. You can fry in olive oil.
- After school. Is to use a large portion of protein and 10 to 20 grams of fast carbs. It is necessary to close carbohydrate window. You can add in protein with 5 grams of creatine. And to workout should take a few capsules of BCAA.
- The second lunch. Omelet of three eggs.
- Dinner. Vegetable stew with beef. You can season with olive oil. Allowed from 200 to 250 grams of vegetables. It can be zucchini, sweet peppers or corn. 100 grams of pumpkin/potatoes, 50-60 g of buckwheat porridge or pasta of hard wheat varieties.
How to eat to build muscle mass?
Before you make a menu for increasing muscles you should carefully read the guidelines:
- You need to eat 5-6 times a day in small portions.
- You need to eat more calories than burn them.
- Carbohydrates are best taken in the morning and after exercise.
- In the day you should drink three to four liters of water.
- Meat cook better in the oven, on the grill or in the steamer. From fried foods should be abandoned.
- Before going to bed can eat up to 200 grams of cottage cheese.
Only proper diet is not enough to achieve a positive result. Is to exercise regularly, then your body will become beautiful and inflated.