Do you want to gain a few pounds of “clean” muscles? Training in the hall is only one of the stages to achieve this goal. The foods you consume provide the body with various nutrients necessary for the muscles to function, grow and recover. A diet high in protein and moderate – carbohydrates and fats will be an excellent way to achieve your goal; However, if you do not know how to make it correctly, be sure to include these 6 products for better muscle growth.
Product No. 1. Spinach
The sailor Papai from the popular cartoon was right – spinach (and also beets) is very useful, it contains a high number of nitrogen compounds, such as nitrates, that contribute to the production of nitrogen oxide or NO. Natural nitrates are involved in the creation of nitrate-nitrite-NO pathways (conversion of nitrate-nitrite to NO), increasing the amount of NO in the body.
Increasing the level of NO leads to greater vasodilation (the process of expansion of the blood vessels due to relaxation of their muscular wall), which helps to accelerate the delivery of nutrients to the muscles that work. Nitrates also increase work capacity and endurance, reduce muscle oxygen consumption and improve the rate of their reduction. Spinach contains about 250 mg of nitrates in 100 g, which is half the daily consumption rate.
Read the article about injuries that occur in heavy workouts.
Product No. 2. Whey protein
This milk protein is justified on most food lists for muscle building. Whey protein is considered to be the best sports supplement among protein powders and protein mixtures, since it contains a high amount of essential amino acids (amino acids that the body can not produce on its own) and branched chain amino acids (BSAAs), which are important and necessary factors for muscle growth. The intake of whey protein leads to a sharp and rapid increase in the blood plasma amino acids, which makes it an ideal food immediately after the completion of training.
Studies confirm that the use of whey protein leads to an increase in muscle mass by increasing protein synthesis, accelerating recovery after performing exercises and maintaining the immune system during heavy training loads. Use whey protein as a convenient source of “fast” protein to cover your daily needs, and as an additional meal before or after your workout. Most whey proteins contain between 20 and 30 g of protein per serving.
Product No. 3. Protein casein
The next protein, isolated from whey, casein also contains a full set of amino acids. But instead of fast assimilation, as with whey protein, casein has a slow and constant release rate of amino acids. In practice, clinical studies have established that to fully assimilate casein, the body takes about 7 hours, which makes it an ideal source of protein for overnight use. Slow release of amino acids leads to a stable positive nitrogen balance (ie anabolism), while the rate of protein synthesis – respectively, and muscle growth – remain constant while you sleep. One study on this topic found that taking 40 g of casein at bedtime leads to a steady increase in the amino acid content,
You can consume casein alone or in combination with whey protein, as is often found in protein mixtures. Also, casein is found in large quantities in fat-free cottage cheese.
Product No. 4. Cashew Nuts
Most of us use walnuts or almonds, but cashews are an excellent alternative! Cashew nuts serve as an excellent source of saturated and polyunsaturated fats, approximately 8 g per 100 g of product. Saturated fats serve as the basis for cholesterol, which is the base compound in the production of natural testosterone. Studies have found that diets with low fat lead to a decrease in testosterone levels, a decrease in muscle mass and an increase in body fat on the stomach.
If your goal is to build muscle mass or get rid of excess weight, eliminating fats from the diet will not be a true and useful solution. Natural fats help to maintain muscle mass, burning sugar and fat in training, and not protein (ie muscles).
Eat a handful of nuts during the next meal, you can also use natural cashew oil instead of peanut butter. And adding a little cashew in porridge or pie, you will get not only tasty, but also useful food!
Product No. 5. Red meat
Red meat, following the whey protein, is one of the best products for muscle growth! Not only does it contain a large amount of natural protein (approximately 23-25 g per 100 g of product), it also serves as an excellent source of nutrients necessary to increase muscle mass. Red meat includes creatine , the most important substance for muscle growth, which provides high-energy phosphates with the process of resynthesis of ATP. The presence of creatine in the body stimulates important factors of muscle growth, such as the production of hormones, including testosterone and growth hormone.
Red meat contains a high level of gem iron (non-protein part of hemoglobin), which takes a direct part in the delivery of oxygen to the blood cells, as well as large doses of vitamins B6, B12 and zinc. In order to provide the body with a high protein content and a small amount of natural fats, prepare a lunch for a lunch of lean (low-fat) red meat.
Product No. 6. Squash
Protein is the most important element for muscle growth, but we should not forget about carbohydrates, as they play a key role in providing the body with energy during training, and also contribute to the process of recovery. Carbohydrates in the muscles are stored in the form of glycogen, which is consumed during exercise in the hall. After training, the level of glycogen, as a rule, decreases. This decrease can also be observed in the morning, as the body consumes glycogen during sleep to supply energy to the processes of muscle recovery and growth.
Squash is a kind of pumpkin, and will be an excellent alternative to more traditional starchy carbohydrates. It contains about 10 g of carbohydrates and 1 g of fiber per serving (about 200 g). It is also a rich source of minerals, including potassium, iron, magnesium and vitamins – antioxidants A and C.