A Muscular Body Is Not Imagined! 13 Nutrients to Increase Muscle Mass
One of the most important ingredients is to lose excess weight and reach our ideal weight in order to feel healthier and more energetic. But the important point in losing weight is not only the weight of the weight on the fall of fat, muscle, or water, which one of the triad. For a healthier weight gain, the weight given to fat and body muscle mass increase is very important ... Here are the nutrients that can help increase your muscle mass during your weight loss or weight gain!
Pineapple
Pineapple may not be the first nutrient that comes to your mind when you say muscles. But there's something you should know! Thanks to the bromelain substance contained in pineapple, it breaks down proteins. In this way, it prevents muscle inflammation and prevents the formation of muscle pain after the sport. Research shows that bromelain is as effective as ibuprofen in the fight against muscle pain. It is very important that you eat a few slices of pineapple after the sport for healthy muscle development.
Nuts
Nuts are rich sources of nutrients. While providing the formation of muscle tissue on the one hand while keeping your fat rate low, you need to help you get the essential vitamins, minerals, antioxidants and fat molecules to your body. Since it is very difficult to carry the protein foods you need to make your muscles with you during the day, you can close this gap by consuming dried fruits in snacks.
Here are some nuts and protein content of 100 grams;
Peanuts - 25 grams
Almond - 22 grams
Nuts - 15 grams
Pine nuts - 21 grams
Whole grains
Whole-grained nutrients are slow to digest, so they will provide you with a great deal of energy both during and after training . At the same time, these nutrients promote the work of growth hormone and contribute greatly to muscle development. At the same time, whole-grain foods do not contain refined sugar, thus preventing fat in the lumbar region. This helps you to have a thin, muscular abdomen that you dream of.
Egg
When we say increasing muscle mass, we are sure that the first food that comes to your mind is the egg . Among the athletes, the reason why the egg is placed in the top positions is that 99% of the amount of protein it contains is used in the body. This nutrient called yapan the most valuable protein source yapan which does not do any other nutrients, also prevents unnecessary weight gain due to low calorie. However, an important rule to be considered is to consume white to get better results than egg consumption. At the same time, thanks to the vitamin B12 contained in the egg, it helps to dissolve fats and increases muscle concentration. Consuming only one yolk of the three eggs you will consume by boiling or frying in less fat will help you avoid excess fat and calories in your body.
The fish
Salmon, which is especially fatty and cold sea fish, and tuna are at an important point in muscle building thanks to the Omega-3 fatty acids they contain. It is also a very good nutrient in terms of vitamin D. Salmon contains about 25 grams of protein per 100 grams.
Dry beans
You don't need to get the amount of protein your body needs only from meat and dairy products to increase muscle building. Legumes are ready to help you with both fatty acids and protein amounts they contain! Vegan or vegetarian athletes often use legumes due to their low glycemic index prevents sudden ups and downs of blood sugar, balances your insulin levels.
Broccoli
This low-calorie food also has a high fiber content, resulting in significant fat loss. It also facilitates the excretion of free radicals after sports in the body thanks to its antioxidant properties. Many of the vitamins that the individual is tired after the sport and prevent it from catching diseases that may develop.
Spinach
As we learned from Temel Reis, spinach stands in an important place in muscle building. Research at the Karolinska Institute shows that it is effective in muscle building thanks to the high nitrate content of spinach. Nitrate thickens the fibers of the red and white muscle tissues and thus strengthens the tissues. Because nitrate promotes the secretion of calcium, which plays an important role in muscle contraction.
Chicken
Chicken, which we see a lot in the plates of those who are interested in bodybuilding, is becoming a preferred reason especially because of the abundant protein content and low fat content. 100 grams of chicken contains about 30 grams of protein and 4 grams of fat. Moreover, there are many different recipes that can be prepared with chicken.
Fish oil
Fish oil shows anabolic effect for humans. It helps to synthesize more protein, which promotes muscle formation. At the same time, thanks to the high content of omega-3 fatty acids, it helps to burn body fat by increasing insulin activity.
Sweet potato
The fact that sweet potatoes contain less carbohydrates, less calories and high fiber content than normal potatoes make it digest more slowly and provide an appropriate environment for muscle development by keeping insulin levels in balance. At the same time, it provides 35% of the body requirement with vitamin C it contains.
Oat
Oats contain complex carbohydrates and protein as well as muscle-building nutrients. A bowl of dry oatmeal contains 3.4 mg of iron and 0.9 mg of niacin, ie vitamin B3. Iron is responsible for transporting oxygen to the bloodstream and muscles. B vitamins, on the other hand, help convert carbohydrates into energy and use proteins properly and thus contribute to muscle development.
Banana
The fact that bananas contain three different types of sugar makes it a great carbohydrate that can be consumed before and after training. Both easy to carry and cholesterol-free banana can consume very easily in your diet. But there is one important thing to watch out for! Thanks to the high potassium content of bananas, it can cause problems in individuals with kidney and heart diseases.
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