Did you know the 10 foods that are friendly to the bodybuilder?

Muscle Building

The human body contains about 620 different muscles, and these muscles consist of muscle fibers, which consist of acids found in proteins called amino acids. Man uses his muscles in the movement and in the performance of various activities, and exploits some of the size of his muscles to boast in front of people, they are considered aesthetics, as the body tight and who has muscles of large size desirable in many people.

Bodybuilding

Bodybuilding is a sport that requires high muscular effort, where competition is based on the body's shape and the amount of muscle in it (for the amount of fat), the more muscle mass in the body and the amount of fat in it, the chances of winning are greater. The sport depends mainly on exercise and food.

Muscle need for food

Many people think that building muscle and maintaining mass depends on training only, but this belief is wrong. In addition to training, a person must eat healthy foods that help him maintain his fitness and muscle growth.

After doing any exercises or activities that rely heavily on the muscles (bodybuilding exercises), this leads to the demolition of muscle fibers exhausting, and then the person needs to eat high appropriate food protein fast absorption (milk serum), the body uses amino acids in the protein to return The main component of muscle fiber is the amino acids found in the protein, so that the muscle becomes stronger than it was to be able to adapt to the nature of the effort based on it.

Many of those who play bodybuilding sport complain they do not feel any good. Their muscles remain the same size despite the exercise (although difficult) they do, and the weights they raise during exercise remain constant without increasing, because they do not care about the right food, They are not aware of this. Failure to eat adequate and appropriate food after exercise is counterproductive, muscle will be destroyed and will not be rebuilt, because the muscle fiber did not receive the necessary amino acids.

The best foods to build muscle are red meat

Red meat should be the main ingredient in the diet for those who want to amplify their muscles. A meal containing 3 ounces of red meat, equivalent to 154 calories, must be eaten. Zinc, vitamin B and, most importantly, protein, as it promotes muscle growth.

Loose chicken

Chicken is an excellent source of protein, which is very important for muscle repair, bone health, and weight preservation, chicken breast is the most part of a protein compared to the rest of the parts. It is necessary to cook chicken in a healthy and useful way, by not skipping and not leaving the skin on them. There are also chicken-like meat, such as lamb, which is one of the best white meat, a source of protein.

White cheese

There are many people who do not know the amount of protein found in these cheeses, especially cheese Quraish; they contain protein casein, a protein slow digestion, and helps build muscle, and white cheese is very useful especially for men, an excellent source of vitamin B 12, Other nutrients.

eggs

Eggs contain high protein, nine essential amino acids, and one type of fat, choline and vitamin D. It is important to know that eggs have no harm to health, but an increase in egg yolks leads to an increase in cholesterol.

Whey protein

This protein is an easy and convenient source of bodybuilding, and its price is affordable. It is usually used when waking up or mixed with meals to build muscle mass.

Tuna and other fish

The fish are high in protein and low in fat. Tuna is rich in omega-3 fatty acids and essential fatty acids not only for health reasons, but also helps reduce fat and complete vital body functions such as metabolism. Tuna contains a high proportion of mercury, which is toxic to the body if increased, some prefer to replace tuna with sardine because it contains less mercury.

oatmeal

It is an ideal source of carbohydrates; it helps to reduce blood sugar and thus works to lower fat while maintaining muscle.

Whole grains

These pills facilitate digestion, provide more nutrients, and boost energy levels in the body. For example, brown rice can help boost growth hormone, which is critical to promoting growth and muscle building.

Vegetables and fruits

It is a rich source of antioxidants, essential for the health of the body's immune system, and provides a range of nutrients, such as vitamin C and vitamin E, and provides the essential fiber the body needs. It helps to expel undesirable substances in the body.

Healthy fats

There are some important and useful fats for the body, which play a key role in the production of testosterone, growth hormones, which are responsible for muscle building, the body needs unsaturated fats, monounsaturated fats found in salmon and other fish, nuts, leafy vegetables, oils , Such as flaxseeds and avocados, are also rich in omega-3, omega-6, and fatty acids.

summary

This is because it is an easy and convenient source of body mass, and its price is accessible to all. It is usually used when waking up, or mixing with meals. , Or after exercise directly, so as to build muscle mass.

In addition, lean chicken is preferred; it is an excellent source of protein, and it is very important for muscle repair, bone health, and weight preservation. There are many ways to cook chicken in a healthy and useful way, especially since it contains protein.