Are you going to form a muscle depends on what you eat, as well as the way in which you practice.
If you use these muscle foods in your diet, you will form the muscles faster on which you are working out at the gym.
Muscle building foods
1. Eggs
Eggs are rich in protein and vitamins, and in addition contain zinc, iron and calcium, making them one of the most complete foods when it comes to food that builds muscle.
Eggs for muscle building
2. Chicken breast
For every 100 grams of chicken breast you enter 30 grams of protein and minimal fat. Chicken breasts are not very expensive, they are easy to prepare and can be eaten with many other dishes.
Chicken breast for muscle building
3. Water
The water is not food, but we have to mention it, because hydration is very important for muscle building. Water makes up 70 percent of body weight, and 75 percent of muscle mass. If your muscles are hydrated, you’ll be stronger, more energetic and you will have better digestion. You have to intake daily 20 milliliters of water per pound of body weight .
Water for muscle building
4. Turkey
Turkey is a rich source of protein and contains as many as 11 vitamins and minerals. In addition, it is rich in selenium, which, according to recent research, may prevent some types of cancer.
Turkey for muscle building
5. Pineapple
Pineapple is a rich source of digestive enzymes called protein bromelein. It has been shown that eases muscles sore, which means that is good before and after exercise.
Pineapple for muscle building
6. Spinach
Looks like Popeye did not just eat spinach. One study from the 2008th showed that spinach can enhance muscle development, but you should eat nearly a kilo of spinach a day to take effect.
Spinach for muscle building
7. Salmon
Salmon is rich in protein and omega 3 fatty acids, both of which are good for building muscles.
In addition, one study showed that it could be helpful in speeding up your metabolism, so results of the exercise will be quickly apparent.
Salmon for muscle building
8. Broccoli
Mix broccoli with other vegetables that contain fiber (asparagus, spinach, potatoes, corn, wig, onion) and cook them together, but make sure you not to overcook, because then they will lose a lot of vitamins and minerals. Eat 5 to 7 small servings a day.
Broccoli for muscle building
9. Chocolate milk
Believe it or not, chocolate milk will help you build muscles. In a recent study it was found that chocolate milk is equally effective in improving the performance of exercise as the sport drinks, and, in addition, delays fatigue.
Chocolate milk for muscle building
10. Almonds
Almond is a rich source of protein and fat, but the muscles need vitamin E, which is located in almond. This powerful antioxidant fights free radicals and helps you recover faster from exercise.
Almonds for muscle building
Photo: Shutterstock
