There are many ways you can do to build muscle body. In addition to exercising and exercising muscles with exercise loading, food intake has been an important part in the formation of muscles.
Although there are some that are relatively expensive, food source that is used to help the formation of this muscle is in fact not always expensive. A few specific food sources very easily available, cheap, and even be the fine on a daily basis.
Activities to build muscle is not only attractive men. A number of women else anyone wants to make up a specific body muscles and look more toned.
Sports imposition becomes one way to help build muscle. In addition, And Go, personal trainer and nutritionist, such as the Livestrong, released also suggest food intake can help the formation of muscles.
Sources of protein are important in building and repairing muscle tissue. However, the role of carbohydrates also took part in the formation of carbohydrates into the given fuel in that process. Here are foods that can build the body:
1. beef
Contribution to the formation of beef muscle clinically proven by medical researchers at the University of Texas in 2007. T Brock Symons and asosiate ensure that muscle protein synthesis is increased 51 percent after the subject is included in the study who consume about 120 grams beef without fat. In addition, select beef is grass-fed only. Beef is rich in omega-3 fatty acids, monounsaturated fatty acids, and solid vitamin A and vitamin E.
2. meat of Buffalo or Elk
In addition to beef, Buffalo and make the most of all meat, venison whenever possible. This includes both types of meat are solid source of protein, B vitamins, iron, phosphorus, selenium, zinc, the copper.
3. Turkey
Although the price is relatively expensive, meat Turkey is one of the founding of the food sources of muscle proteins as well as 11 vitamins den minerals. The Turkey meat also contain selenium which helps reduce the risk of occurrence of a specific cancer incidence.
4. Egg
Egg intact provides a good protein. One egg contains 6-8 grams of protein. Grain telurjuga are rich in vitamins, zinc, iron, and calcium, making it one of the most complete food Shaper muscles that can be eaten.
5. chicken breasts
Every 100 grams of chicken breast contains 30 grams of protein with minimum fat. This includes chicken breast meat source of animal protein, which is not too expensive, and can be easily cooked, served with various dishes. To be sure, a meat chicken can help build muscle.
6. fish oil
Fish oil has a bitter taste effects (anti-inflammatories) which restores the body more quickly after exercising hard. Fish oil also help speed up the metabolism of the body. Not just used for building muscle, fish oil can also help reduce excess fat.
7. Salmon
Salmon became a source of protein poten which also contains omega-3 acids which is good. Both of these materials will help build muscle, and studies show, this will help boost your metabolism for faster results.
8. chocolate milk
Chocolate milk, which is generally favored by children, apparently can help a lot more muscle formation. A study published in the International Journal of Sport Nutrition and Exercise Metabolism shows that chocolate milk same as effective in leveraging the positive benefits of sport and also slow down your thirst.
9. Cheese
According to the Mayo Clinic, the cheese can be mensubsitusi the meat as a source of protein. About 30 grams of cheese low fat accounted for 7 grams of protein of muscle, as well as the creation of the cottage cheese. One cup cottage cheese contains 28 grams of protein that may help the formation of fat. Not only that, a snack made from cottage cheese is from a slow to digest protein, so that it can withstand hunger longer.
10. Protein whey
Belongs in the body's proteins are absorbed quickly. This Protein becomes the best fine dining after exercising. Contains the amino acids that are essential to build and maintain muscle. The best part of this protein whey is of high biological value. This biological value is a measure of the efficiency of protein can be absorbed and used by the body for the development of the network.
Food animal protein sources this should be also strengthened with nutrients nourish, such as vegetable protein, carbohydrates, vitamins and minerals of the.
11. Almon
Almon is one of the fat source of protein. Almon was also enriched with vitamin E is most important for the muscles. Powerful antioxidants in almon also helps fight free radicals den help faster recovery after exercising.
12. Fruit and vegetable
Some sources of carbohydrates better than others. Harvard School of Public Health makes the list a number of good carbohydrates that would help give the fuel in the process of the formation of muscles. These include green leafy vegetables, red, orange-colored fruit or vegetable-yellow.
13. Pineapple
It is a rich source of enzymes digest proteins called bromelein. Tropic fruit good pasta this additional sports.
14. sweet potato
Carbohydrate nutrition is important for the body and also helps to build muscle. Ubi remains one of the delicious options to replace energy reserves and the fuel in the process of the formation of muscles. In addition, ubi is also well populated with vitamins and minerals to help maintain normal blood sugar levels and keeps the stomach remains full for longer.
15. Spinach
Research at Rutgers University shows that consumption of spinach can enhance muscle growth to 20 per cent. It's just that, this should be a lot of spinach intake. At the very least You need to eat spinach 1 kg per day for the benefit of the same.
16. Kuinoa
If you want to source of carbohydrates which help build muscle, try kuinoa. As many as 100 grams kuinoa contains 14 grams of protein along with essential amino acids that make it a good addition for the creation of the food.
17. Water
It is not food, but enough water to be an important part in the formation of muscles. The body is composed of 70 per cent water and muscle tissue approximately 75 percent water. Keeping hydrated will improve muscle strength, energy levels, and helping digestion goes smoothly.
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