Gaining muscle mass while playing sports is impossible without proper nutrition. A diet for muscles should include certain foods containing proteins, carbohydrates, fats, vitamins, trace elements and minerals, this is the only way that training will be effective.
Beef
The body's need for protein depends on the person's age, activity level and weight. On average, it is 120-200 g per day. Lean beef contains 19 to 24 g of protein per 100 g of product, so it should always be in the diet so that the body is provided with building material for muscles. In addition, beef is rich in zinc, magnesium, calcium, iron, B vitamins.
Hen
Chicken meat contains very little animal fats and a lot of proteins, chicken breast is especially useful, which is suitable not only for sports, but also for dietary nutrition. This type of meat is rich in vitamin A, glutamine and lysine - amino acids that are essential for a good metabolism.
Fatty fish
Salmon, trout and salmon are essential for a balanced diet, as they contain not only high-quality protein, but also fish oil and fat-soluble vitamins, which play a huge role in metabolism. Due to omega-3 acids, muscle recovery is accelerated, the level of stress hormones decreases, and blood pressure is normalized. The diet should contain up to 500 g of fatty fish per week.
Brown rice
Unprocessed rice contains complex carbohydrates that are essential for muscle growth and overall body function. They are absorbed by the body slowly, without provoking sudden surges of insulin. Brown rice contains a large amount of sodium, magnesium and calcium, which compares favorably with white rice.
Nuts
Nuts contain a huge amount of phosphorus, iron, zinc, copper, vitamins A and E. But most of all they are important in the presence of magnesium in the composition, since without a sufficient amount of magnesium in the diet, with regular exercise, you can face cramps, tingling and numbness of the limbs.
Water
Regular physical activity leads to dehydration of the body, so there should always be a lot of clean water in the diet, which is also the basis of muscles. It is not necessary to drink any special "sports" drinks, drinking water will be enough for muscle growth and body health.
