Food To Shape Body Muscles – There are many ways that can be done to build body muscles. In addition to exercising and training muscles with weight training, food intake is also an important part of muscle building. Although there are some that are relatively expensive, these food sources used to help build muscle are in fact not always expensive. Certain food sources are very easy to find, cheap, and even become daily meals.
Activities to build muscle are not only interested in men. Some women also want to build certain body muscles and look firmer. Weight training is one way to help build muscle. In addition, Dan Go, personal trainer and nutritionist, as released by Livestrong, also suggests the intake of foods that can help build muscle. Sources of protein are important in building and repairing muscle tissue. However, the role of carbohydrates also takes part in this formation considering that carbohydrates are the fuel in the process. Here are foods that can build muscle in the body:
The contribution of beef to muscle building was clinically proven by medical researchers at the University of Texas in 2007. T Brock Symons and associates confirmed that muscle protein synthesis increased 51 percent after subjects included in the study consumed about 120 grams of lean beef. In addition, choose grass-fed beef only. This beef is rich in omega-3 fatty acids, higher in unsaturated fatty acids, and dense in vitamins A and E.
2. Buffalo or deer meat
In addition to beef, also use buffalo meat and venison, if possible. Both types of meat are dense sources of protein, B vitamins, iron, phosphorus, selenium, zinc, and copper.
Although the price is relatively expensive, turkey meat is one of the muscle-building foods with a source of protein and 11 vitamins and minerals. Turkey meat also contains selenium which helps reduce the risk of certain cancers.
Whole eggs provide good protein. One egg contains 6-8 grams of protein. An egg is also rich in vitamins, zinc, iron and calcium, making it one of the most complete muscle-building foods you can eat.
5. Chicken breast
Every 100 grams of chicken breast contains 30 grams of protein with minimal fat. Chicken breast meat is a source of animal protein that is not too expensive, easy to cook, and can be served with a variety of dishes. To be sure, chicken meat can help build muscle.
6. Fish oil
Fish oil has an anti-inflammatory (anti-inflammatory) effect that helps the body recover more quickly after vigorous exercise. Fish oil also helps speed up the body’s metabolism. Not only used to build muscle, fish oil can also help reduce excess fat.
Salmon is a potent source of protein which also contains good omega-3 acids. Both of these ingredients will help build muscle, and studies show, it will help boost metabolism for faster results.
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8. Chocolate milk
Chocolate milk, which is generally favored by children, apparently can help build more muscle. A study published in the International Journal of Sports Nutrition and Exercise Metabolism showed that chocolate milk was just as effective in boosting the positive benefits of exercise and also slowing thirst.
According to the Mayo Clinic, cheese can substitute for meat as a source of protein. About 30 grams of low-fat cheese contributes 7 grams of muscle-building protein, as does cottage cheese. One cup of cottage cheese contains 28 grams of protein which can help build fat. Not only that, snacks made from cottage cheese are classified as slow-digesting proteins, so they can withstand hunger longer.
10. Whey protein
Included in the protein that the body absorbs quickly. This protein is the best meal after exercise. Contains amino acids that are essential for building and maintaining muscle. The best part about this whey protein is its high biological value. This biological value is a measure of the efficiency with which the protein can be absorbed and used by the body for tissue development. Food sources of animal protein should also be strengthened with other healthy nutrients, such as vegetable protein, carbohydrates, and vitamins and minerals.…