Nutrition for muscle mass
Nutrition for muscle mass
1: lean beef
Protein is the most important nutrient for gaining muscle mass. The components of protein, amino acids, are the building blocks of the body's muscles and are considered a necessary component of a properly functioning metabolism.
Depending on age, weight and level of activity, the daily need for protein is approximately 120-200 grams. Beef contains about 19-24 grams of protein per 100 grams of original food (1) , serving as an important source of muscle protein.
Different meats differ both in the amino acid profile and in the composition of trace elements and vitamins. If beef is rich in magnesium, zinc, calcium, iron and B vitamins, then chicken contains a lot of vitamin A, the essential amino acids lysine and glutamine.
Among other things, with a low amount of animal fat, chicken breast fillets are superior to even lean beef - 100 grams of skinless chicken contains 22 grams of protein and only 2-3 grams of fat (2) , while beef contains at least 5 grams.
Trout, salmon, salmon and other oily fish are also important for a balanced diet. In addition to high-quality proteins, they contain fish oil - omega-3 fatty acids - and a number of fat-soluble vitamins that are critical for metabolism.
Omega-3 acids accelerate muscle recovery, reduce stress hormones, reduce blood viscosity and normalize blood pressure (3) . To meet the body's needs for omega-3, it is important to eat 400-500 grams. oily fish per week.
4: Brown rice
Carbohydrates are also an essential nutrient for both muscle growth and proper body function. They are the main source of energy for humans - carbohydrates usually account for 40-50% of total calorie intake.
Raw rice contains both complex carbohydrates that are absorbed slowly by the body and do not give sudden spikes in insulin, as well as fiber, as well as large amounts of magnesium, sodium and potassium, significantly exceeding ordinary white rice.
5: Fruit juices
In addition to maintaining vital functions, carbohydrates are responsible for providing muscles with energy to work and build up glycogen stores. Without enough glycogen in the body, strength training is physically impossible.
As the main source of replenishment of glycogen stores are simple carbohydrates or sugars, it is important to drink a glass of juice 30-40 minutes before training. Drinking another glass of juice immediately after the workout will help muscle growth.
In addition to the fact that almonds and other nuts are rich in iron, magnesium, phosphorus, zinc, copper, vitamins E and A, thanks to the content of monounsaturated fats, they lower blood cholesterol and reduce the risk of heart disease.
Adequate magnesium in the diet is crucial for maintaining proper energy processes in muscle tissue. Signs of magnesium deficiency include frequent cramps, unpleasant tingling and numbness in the extremities.
Regular physical activity and sports nutrition (mainly protein isolate) require an increased presence of fluids in the diet. Human muscles are almost 75% water and dehydration is quite dangerous for them.
It is important to note that the body does not need isotonic drinks and "sports" drinks for jogging - regular water will suffice. In addition, it is better to refuse any carbonated beverages, and also not to drink too much liquid with food.
Nutrition for muscle growth implies both compliance with general recommendations regarding the content of vitamins and microminerals in the diet, as well as an increased amount of protein. In addition, it is important to pay special attention to carbohydrate intake before and after exercise