7 Muscle Foods

Author: Leticia Celentano Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In this article, learn more about 7 Muscle Foods. How to get even better training results?.

Building and sculpting muscles begins long before we visit the gym for the first time. Muscle building requires a formula based on fluid and energy-rich foods combined with a lot of exercise.

Here is a list of foods that match the "taste of muscle":

1. Fruits and vegetables. Despite the clichéd idea that they are a symbol of a healthy and beautiful body, they really are the basis of a rational diet and in building any diet. Through them the body supplies fiber, minerals, vitamins and important metabolic substances. It is necessary to note the low protein content in vegetables.

2. Low-fat dairy products provide high-quality protein, carbohydrates and important vitamins such as vitamin D, potassium and calcium. Well-known nutritionists recommend consuming the chocolate milk needed for post-workout recovery. If we are lactose intolerant, we can use yogurt.

3. Lean meat in itself is a great source of protein, iron (needed to transport oxygen) and amino acids. The latter includes the amino acid leucine, which is thought to be the basis for accelerating muscle growth.

4. Chicken , but not white. Compared to white meat, it provides about 25% more iron and about 3 times more zinc - important for the proper functioning of the immune system.

5. Eggs . It is well known that they contain all the essential amino acids.

6. Consumption of nuts is a good source of protein. Of course, they also contain vitamins, antioxidants, fiber and healthy fats.

7. Whole grains are quality carbohydrates for the body. They contain a small amount of protein needed for energy, vitamins, antioxidants and fiber.

In addition to food, however, time is crucial for muscle development. Every body needs protein and carbohydrates to perform a full workout. The best diet includes eating foods that contain both nutrients as well as small amounts of healthy fats.

Consumption of protein drinks such as milk with cocoa within an hour after a workout will contribute to the acquisition of the necessary elements important for muscle recovery. However, if we need food 1-2 hours after a workout, let's not settle for a snack. It is recommended to consume food that will provide the body with the necessary substances to restore muscles.

How many substances are needed?

More than half of your calories need to be from healthy carbs , but let's be careful. Eating a high carb diet is a delicate balance. Otherwise, this diet can lead to the accumulation of body fat.

How to act?

The only way to build bigger and sculpted muscles is progressive strength training , which consists of gradually gaining weight and endurance. It is necessary to control the severity of training. If an exercise does not lead to fatigue, then we need to increase the weight with which we perform it.

Another major task is to maintain consistency. We do not need to train every day. It is enough to spend 3 to 4 days a week.

When to expect results?

The question that excites everyone involved in their body is when the first results of perseverance in training will appear. This waiting is the biggest problem for most of the trainees. The long wait can disappoint and demotivate us. However, let us be patient and not forget that the goal is worth it!