Make Sure These 10 Foods Are In Your Muscle Building Program
No less important than exercise in a muscle-building program is nutrition from food. Well, these are the 10 foods that MUST be in your program.
Training … training … and practice.
Exercise, both weight training, and cardio training is the main key in the muscle-building program. If you want to form any muscle part, then you will be advised to lift weights.
But is it enough to just practice? NOT!
What you MUST fulfill next is the intake of nutrients, especially protein. This is because protein is the main food for your muscles.
Fulfillment of proper protein intake will accelerate your muscle-building program. Not only protein but other nutrients you also need to fulfill so that your program runs optimally.
Then what foods should be consumed when you want to build muscle fast?
1. Beef, Mandatory Food in Muscle Formation Program
Beef is one of the best sources for muscle building programs. This is because beef has a fairly high macronutrient, protein.
In every 5 ounces, beef contains 340 calories, 38 grams of protein, and 20 grams of fat.
In beef, there are also several amino acids related to the way insulin encourages the delivery of protein from the blood into the muscles, which is very important in muscle building programs.
In addition, beef also contains important minerals and vitamins such as vitamin B, iron, and zinc. Beef also contains conjugated linoleic acid (CLA), which can encourage muscle mass growth.
2. Red Rice
Even though it plays an indirect role, brown rice has an important role in the muscle-building program. This is because brown rice contains slow-absorbing carbohydrates.
Of course with enough brown rice consumption, it can provide our body with enough energy during activities throughout the day. And this will be able to make your practice intensively without fear of running out of energy quickly.
In turn, brown rice will help increase growth hormone, which is very important for muscle growth programs.
3. Don’t Leave the Egg in the Muscle Building Program
It can be said, eggs are a perfect source of protein. Eggs (egg whites) contain a lot of amino acids (amino acids) which are very important in your muscle-building program.
Eggs also contain a number of essential vitamins and minerals to support metabolism and increase endurance.
In eggs, there is also good fat so that it can help control blood cholesterol and overall body health.
4. Chicken Meat
Almost the same as beef, chicken is also a fantastic food source of protein. The protein content in chicken meat will help speed up the recovery process (recovery after exercise) and of course, can support your muscle development.
In five ounces of chicken meat contains 230 calories, 47 grams of protein and 5 grams of fat.
By choosing the right type of processed chicken meat (burned or boiled), then you will be able to get good nutrition and certainly beneficial for your muscle-building program.
Oats are foods that contain carbohydrates with a low glycemic index (IG). Oats contain slow-absorbing carbohydrates so they can give your body more energy for activities throughout the day.
Oats that are slightly past the preparation contains high fiber. This (fiber) will also help provide health to your intestines and digestive system.
High fiber can also give you a full signal so it’s very good for those of you who want to lose weight and those who want to build lean muscles.
Foods that are high in protein are other types of fish, especially salmon. Apart from being high in protein, this type of fish also contains omega 3 which is both a muscle-building program and improves overall body health.
Other important nutrients also exist in salmon such as vitamin D, a vitamin that plays an important role in the formation of new muscle fibers.
7. Sweet Potatoes
The next food that can be included in the list of muscle building programs is sweet potatoes. All kinds of vegetables contain carbohydrates, including sweet potatoes.
Almost the same as Oats, sweet potatoes also contain slow-absorbing carbohydrates with a low glycemic index and contain high enough fiber. Of course, this will help provide health to your intestine and digestive system.
In addition, sweet potatoes also have a number of important vitamins such as vitamin A and vitamin B, both vitamins that play an important role as antioxidants that can improve body health.
Milk also contains fat which contributes to increasing growth hormone which can further assist the development of your body’s muscles.
Cheese is a dairy product that is produced from the coagulation process of casein milk protein. Compared to milk, cheese has a long shelf life, high levels of fat and protein, and calcium and phosphorus which are quite high.
In addition, cheese also contains vitamin CLA and vitamin B. The combination of high B vitamins and calcium is very good for increasing the strength of your bones.
10. Greek Yogurt
Greek yogurt is a protein-rich protein. Protein, of course, is very vital for your muscle-building program. Because protein is the main food for the muscles.
Are the foods above already in your program? Lets Workout …