Our muscle mass is built and destroyed every day through various activities. Each day is one of the reasons why the body has to lose "protein" in order to use the muscles and repair worn-out parts of the body. Protein is therefore a nutrient that is very important to our body.
What type of protein does the body need? Where can I find it? And how much quantity must be received to be sufficient?
Fish
Fish is considered one of the foods that are high in protein and packed with various vitamins and minerals that have many health benefits. Importantly, it also contains omega 3 that helps prevent muscle mass loss. Salmon and tuna are the foods that help strengthen muscles the best.
Chicken breast
Chicken breast is a popular meat for muscle players. Chicken breast can be made into a variety of dishes, such as black pepper chicken breast, chicken breast steak, and even blended chicken breast. People who exercise tend to eat regularly. Chicken breast has a high protein content, making it a good muscle-building food. Chicken breast also contains important nutrients necessary for muscle building, such as zinc, selenium, iron, vitamin B6, niacin, etc.
Egg
Eggs are considered a superfood that is rich in nutrients that are beneficial to the body. Whether it's protein and good fat Including a mixture of vitamins like B12 and B6. Importantly, it also has a lot of the amino acid leucine, which helps build muscle.
Bean
Nuts are another great choice for increasing muscle mass. These delicious snacks contain protein, fat, and fiber, but you shouldn't eat too much. This is because many nuts are high in calories, but nuts are the most nutrient-dense. We recommend trying almonds or walnuts.
Soybean
For anyone who is trying to build muscle on a meatless diet. Soybeans are one of the foods that should not be missed because the nutrients in soybeans are full of all 9 essential amino acids, which help in building muscles. Soybeans are considered the best source of plant protein.
Greek Yogurt
Dairy products It is a unique protein source because it is a combination of fast-digesting whey protein and slow-digesting casein protein. When eaten together, these two proteins enhance and prolong the protein synthesis process that our muscles undergo to rebuild. Helps us build lean muscle mass.
Olive oil
It may not sound like a superfood for our bodies, but extra virgin olive oil has become increasingly popular among dieters in recent years.
Olive oil is a good source of healthy monounsaturated fats. It also reduces inflammation and slows muscle breakdown, both of which help in building muscle.
Quinoa
Quinoa is rich in protein, fiber, carbohydrates, vitamins, and many minerals. Therefore, it is considered to be the most suitable food for strengthening muscles. It also helps increase efficiency in exercising.
Cottage Cheese
Cottage cheese doesn't contain the same probiotics as yogurt, but it's a good second choice for people who need protein from dairy. In fact, cottage cheese has more protein than Greek yogurt but also has a significantly higher calorie content.
Drinking water properly
Drinking enough water is important for building muscle. You should start preparing to drink water before exercising so that the body can gradually absorb the water. If we drink a lot of water before exercising, it can cause us to feel bloated. In general, you should drink 8-10 glasses of water per day. People who exercise should drink about 350-470 ml of water before exercising and 200-300 ml of water during vigorous activity every 15 minutes. For those who exercise more, 1 hour, sports drinks may be drunk because the body may lose mineral salts and pose a health risk.
Now that we know which foods will help build muscle in our bodies, don't forget to add these foods to your plate as well. Increasing muscle mass is not something that can be achieved overnight. These things take time and eating food alone is not enough. We must exercise and get enough sleep. It will speed up the time it takes to build muscle mass and improve our health at the same time.
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