Top Ten Foods for Muscle Building


 Muscle strength benefits

The benefits of resistance training include increased balance and increased muscle strength, and as strength is gained, tendons and ligaments will become stronger and physical fitness will be better , as this strength can increase confidence in physical abilities and motivation to try new activities, and resistance training also increases bone strength, which in turn may help in Reducing bone loss and preventing fractures, falls and osteoporosis, as after reaching the age of forty and aging, the body loses about 1 percent of bone mass each year, and according to Harvard Medical School reports, it makes bones more vulnerable to fractures, and may lead to osteoporosis over time ,Strength training can slow bone loss and may also help restore some lost bone mass.Because muscle burns more calories than fat, increasing mass can increase your metabolism rate and help you maintain a healthy weight.


Top ten foods for building muscle

 Protein-rich foods are very important for gaining muscle, but fats and carbohydrates are also necessary sources of energy, and here are the best foods that help build muscle mass:

Meat

This should be the main ingredient in the diet to gain muscle mass, and it is preferable to eat beef, as it contains iron, zinc and B vitamins, and it also provides the body with high-quality protein and a high level of amino acids that work with insulin to promote growth Muscles.

Chicken

 Chicken is an excellent source of high-quality protein, which is important for muscle repair, bone health, and weight maintenance, but it is best eaten without skin fat.

Eggs

 Eggs contain high-quality protein, because they contain nine essential amino acids, choline and vitamin D.

Whey protein

 It provides a quick and easy source of protein, and bodybuilders usually use it upon waking or immediately after exercise, and it can be mixed with some meals.

Cheese

Cottage cheese contains casein protein in large quantities, which is a slowly absorbed protein, which means that it is ideal for maintaining muscle, and it is also an excellent source of vitamin B12, calcium and other important nutrients.

Tuna and other fish

Fish is rich in protein, low in fat and rich in omega-3 fatty acids, as they are essential because they help in fat loss and ensure the proper function of body processes, such as metabolism.

Oats

 Oats are a source of carbohydrates due to their low GI value, and the fact that they are processed as little as possible. Benefits of following a low-GI diet include:

  • Rich in fiber.
  • It increases satiety.
  •  Reduces hunger.
  • Lowers subsequent energy consumption throughout the day.
  •  Fat loss

Healthy fats

 Good fats are essential for muscle growth, and play an essential role in the production of hormones, such as testosterone and growth hormones, which help to increase muscle growth and increase strength, and are found in salmon and other fish, nuts, leafy vegetables, and oils, such as flaxseeds, seeds and avocados, It is also rich in omega-3 and omega-6 fatty acids.

Whole grains

 As whole grains are digested more efficiently and provide more nutrients than refined grains, this promotes the level of sustainable energy and general health, as brown rice can help increase levels of growth hormone, which is important to encourage muscle growth, fat loss, and increase strength. .

Fruits and vegetables

 Fruits and vegetables are a rich source of antioxidants, which are necessary to ensure the healthy functioning of the immune system, and they also provide many other nutrients, such as vitamin C, vitamin E and beta-carotene, and the body needs the fiber provided by these fruits and vegetables to aid in proper digestion and assimilation of nutrients.

Diet program for bodybuilding

 The following is a one-week program that benefits bodybuilders in building muscle:

- First day:
  •  Breakfast: scrambled eggs with mushrooms and oatmeal.
  •  Snack: Low-fat cheese with blueberries.
  •  Lunch: Beef burgers with white rice and broccoli.
  •  Snack: Protein with a banana.
  •  Dinner: salmon with quinoa and asparagus.

- The second day:
  • Breakfast: Protein pancakes with soft drink, peanut butter and berries.
  •  Snack: Boiled eggs and an apple.
  • Lunch: steak with sweet potato and spinach salad with a little vinegar.
  •  Snack: Protein with walnuts.
  • Dinner: turkey meat and marinara sauce with pasta.

- The third day:
  • Breakfast: chicken sausage with eggs and roasted potatoes.
  •  Snack: yogurt with almonds.
  •  Lunch: turkey meat with basmati rice and mushrooms.
  •  Snack: Protein with grapes.
  •  Dinner: mackerel, brown rice, and salad leaves with vinegar.

- The fourth day:
  • Breakfast: turkey meat, eggs with cheese, salsa, and wholegrain tortilla.
  • Snack: Yogurt with granola.
  •  Lunch: beef with baked potato, sour cream, and cauliflower.
  •  Snack: Protein with berries.
  •  Dinner: chicken, eggs, brown rice, broccoli, peas, and carrots.

- The fifth day:
  • Breakfast: Blueberries, strawberries, and Greek yogurt on oats.
  • Snack: a handful of nuts.
  •  Lunch: Tilapia fillet with lemon juice, black beans, pinto and seasonal vegetables.
  •  Snack: protein and slices of watermelon.
  • Dinner: Ground beef with corn, brown rice, peas and green beans.

- The sixth day:
  •  Breakfast: turkey meat with eggs, corn, paprika, cheese and sauce.
  • Snack: Can of tuna with sliced ​​pretzels.
  •  Lunch: Tilapia fillet, with potatoes and paprika.
  •  Snack: protein and one pear
  • Dinner: Ground beef with rice, black beans, paprika and cheese.

- The seventh day:
  • Breakfast: eggs with avocado.
  •  Snack: Protein balls with almond butter.
  • Lunch: steak with roasted potatoes, garlic and green beans.
  •  Snack: slices of strawberry and protein.
  •  Dinner: Turkish meatballs, marinara sauce and parmesan cheese over a little pasta.

Tips for beginners to bodybuilding

 The following are the most important tips for muscle growth:

  • Stick to free weights, as iron is best when it comes to building muscle, especially for beginners.
  •  Basic movements, such as squats, lifts and pushups, should be adhered to first and made into your daily routine.
  •  A personal trainer should be asked for a program that includes the exact exercises that the trainee needs, the number of sets and the number of repetitions per set.
  •  Not to train daily, as it is possible to train 3 or 4 days a week, as there is no need for more than that, and in the beginning you must spend the other days of the week to recover and rest.
  • All muscles should be trained weekly.
  • Learn the correct form of each exercise before starting.
  •  Gradually increase weights.
  • When carrying large weights, a seat belt can be used to protect the lower back.
  •  Eat a lot of protein, as protein is essential when it comes to building muscle, and it is found in chicken, fish, eggs, milk, dairy products, vegetables and some nuts, and most experts recommend at least a gram of protein per pound of body weight for best results. Consuming enough protein daily is tough, protein powder can be added as well.
  • You must eat more calories than the body burns to build muscle mass, and needs can be calculated according to sports activity.
  •  Eat 4-5 meals a day, every 3-4 hours, to avoid getting hungry.
  • Avoid fast food, as you should consume high-quality foods, such as lean proteins, healthy fats, and complex carbohydrates, and avoid a lot of sweets, fast food and fatty foods, and fast-absorbing carbohydrates can be consumed directly after exercise only.
  • Eat fruits and vegetables.
  • Sleep well, as muscles do not grow when you exercise, but they grow when you sleep, so you must make sure to get enough sleep every night, or about 8-9 hours.
  • Enjoy a healthy lifestyle and avoid smoking and other unhealthy habits.

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