The Best Foods to Build Muscle Faster
Besides exercise, what must be done to build muscle faster? That is to maintain the best nutritional intake.
Exercise, be it weight training or cardio training is a major factor in muscle formation.
When you want to increase muscle mass to become bigger, or to make your body more ripped ( lean ), then MANDATORY exercises to do.
But, that (training) alone is not the only condition that must be done.
However, there are some other things that you should not miss if you want to do a muscle-building program.
Namely the intake of nutrients or eating patterns (diet).
Exercise is hard, but if not balanced with the right diet, the results will not be maximal.
Nutritional intake is IMPORTANT because this can be a trigger for whether your muscles will develop or not. Because nutrients are needed as food for muscles.
If it is not fulfilled properly, then the effort you put in (hard training) will also only be in vain.
If you don’t want this to happen, then read this article to the end to find the easiest way to build muscle faster through food (nutrition).
Here are eight important foods that are highly recommended to help build muscle faster.
1. Fulfill Protein Needs from Meat
Protein is the main food for the muscles.
This macronutrient deficiency, then you will experience a loss because the muscles can not develop optimally.
It can actually make your body in a catabolic state (damaging muscles) .
To overcome this, you can consume meat.
Besides being rich in protein, meat also contains important minerals to help build muscle faster.
Beef is the main source of two important minerals for muscle growth, namely iron and zinc. Both of these nutrients are not directly able to form or grow muscle, but it is very necessary to help the process of growth and development of your muscles.
Iron is needed to help the production of red blood cells and oxygen transport to all cells in the body, including muscle cells, while zinc is needed mainly in the formation of the hormone testosterone in the body, where this hormone has a major role for the growth of muscle mass.
Besides containing iron and zinc, beef also contains creatine which works to increase the supply of energy when you practice also to increase the size of your muscle cells.
2. Build Muscle Faster with Regular Egg Consumption
Besides meat, eggs (egg whites) are also rich in protein which is effectively useful for building muscle.
In an egg there are about 6 grams of protein. Eggs are rich in amino acids, riboflavin, folate, iron, phosphorus, as well as vitamins B6, D, and E.
Eggs also contain vitamin B12 which the body needs to destroy fat. To get the best protein, consume the egg whites.
Egg white has BV ( biological value ) or digestibility in the body that is very high so it is not surprising if the egg is considered as a superior source of protein.
Salmon is rich in protein and Omega 3 fatty acids. Protein found in salmon is very good for muscle growth.
While Omega 3 fatty acids play a role in reducing muscle damage after you practice.
In addition, Omega 3 fatty acids found in salmon can also reduce the risk of heart disease and diabetes.
4. Olive Oil, the Good Fat
Monounsaturated fats found in olive oil are classified as good fats.
This fat acts to prevent muscle damage by reducing levels of tumor necrosis factor-alpha or TNF-α, which is associated with muscle removal and fatigue.
Olive oil and monounsaturated fats have also been linked to reducing the risk of heart disease, colon cancer, diabetes, and osteoporosis.
5. Build Muscle Faster with Yogurt
The combination of protein and carbohydrates contained in yogurt is very good for recovery and helps build muscle faster.
Add fresh fruit to the yogurt you consume to get extra vitamins and minerals to help build muscle. Yogurt is also good for those of you who have digestive problems because it has great benefits for your digestive health.
Almonds contain alfatokoferol, which is the best form of vitamin E which is quickly absorbed by the body. Vitamin E is an antioxidant that is useful for preventing free radicals after you practice, so the muscles will recover faster and grow.
In addition, vitamin E found in almonds can prevent you from skin diseases. Consumption of one to two handfuls of almonds every day will help build muscle faster.
7. Generate Energy from Coffee
For the last two points it is not food, but drinks, namely coffee. However, nutrition from these drinks is also important to be supplemented in your diet menu.
The caffeine content in coffee is useful for improving exercise performance. A study states that consuming coffee before exercise can increase the body’s ability to exercise as much as 9%.
The caffeine content in coffee can also be used to prevent muscle pain after exercise. In fact, coffee drinkers can reduce the risk of Parkinson’s disease by 30% than those who do not consume coffee.
8. Avoid dehydration with adequate water consumption
Your muscle consists of 80 percent water. The process of protein synthesis in the body occurs at a higher rate in well-hydrated muscle cells, compared to cells that are dehydrated or dehydrated.
Drinking 8-9 glasses of water a day can reduce the risk of heart attack by 54%.
For this reason, exercise and proper eating patterns are the perfect combinations to help build muscle faster.
In addition to these two things, equally important is to provide adequate rest time for your body. If necessary, push with additional supplements to build muscle faster.