What to eat if you want to gain muscle mass?
Do you want to know what “healthy diet” means for sportsmen? Do you wish to put on more muscle mass rather than fat? Then use this list the next time you go to buy food. Here are the best products for those who want to
Salmon. It is an excellent source of protein and omega-3 unsaturated fatty acids, that helps to build muscle mass. It should also be emphasized that salmon can speed up metabolism and help you to achieve the desired results faster.
Oats. Oatmeal is an indispensable component of a healthy diet. Choose oatmeal for breakfast. It is rich in fiber, protein, carbohydrates, vitamins and minerals. Carbohydrates from oats are absorbed slower, so it helps to feel full for longer, this also maintains stable blood sugar levels.
Buckwheat. This is another great product that helps to build muscle. 100 g of buckwheat contains 18 grams of protein, as well as substances that enhance blood circulation.
Beef. Beef is rich in protein and low in fat. Canadian scientists say that keratin of beef increases muscle mass, while reducing the fat and increasing endurance.
Fish oil. Fish oil has anti-inflammatory properties which help to quickly recover from heavy lifting, so you can train more often. Fish oil may also speed up your metabolism.
Chicken breast. 100 grams of chicken breast has 22 grams of protein and very little fat. Of course, make sure you eat it without the skin.
Water. Taking enough of water is very important for your digestive system.
Eggs. Eggs are high in protein (one egg has approximately 6-8 g), vitamins, zinc, iron and calcium. It is very important for muscles growing human diet. Eggs also contain vitamin D, which necessary for healthy muscle ligaments. However, do not overdo it. It is not recommended to eat more than 10 eggs per week.
Almonds. Almonds have a lot of easily absorbed vitamin E, which helps muscles to recover faster after exercising. However, you should not overdo it. Two handfuls a day is more than enough. It is also important that almonds raise your mood and helps maintain a healthy heart.
Cherry juice. Cherries are one of the best natural painkillers, so you can drink cherry juice after a workout to relieve any muscle pain.
Tuna. Canned tuna can replace meat. Just make sure you choose pure white tuna, without any unnecessary additives.
Sunflower seeds. First of all, this is a good source of protein. Second, sunflower seeds have a lot of vitamin E which is required to gain muscle mass. This antioxidant neutralizes free radicals and helps muscles to recover faster after exercising.