Despite the murderous workouts, muscle carving is slow? There is a high probability that in your diet you consume too few products that support the construction of muscles. We are talking about the food available in the fridge or kitchen cabinets, not about the specifics supporting anabolism and having anti-catabolic effects.
As it turns out, the products available in the local shop have an exorbitant effect on the muscles. We present what you should include in your daily diet to achieve the desired effect faster!
Top products for sculpting muscles
- Lean beef — with valuable protein, zinc, iron and B vitamins.
- Salmon – is a fish that boasts properties that improve recovery after training. Supports muscle regeneration and growth. In addition, it allows you to reduce body fat faster, because it is rich in omega-3 DHA and EPA, as well as protein and B vitamins.
- Chicken with the skin off – it will provide high-quality animal protein. By consuming it regularly, you will avoid tendon tears and help build muscles.
- Chicken egg – protein supports the formation of muscles, while the yolk contains substances that enable the reduction of body fat. Special attention should be paid to the B vitamins, riboflavin, vitamins A, E and K and folic acid contained in it.
- Low-fat cottage cheese – it is worth eating both before and after training.
- Tofu, tempeh – they contain soy proteins, which in vegetarians successfully replace the protein of animal origin. The latter contains 19g of protein, and tofu 8g in 100g. You can add both products to vegetables or sauce.
- Spirulina – it is willingly used by active people who have taken a high-protein diet. Due to the content of arginine, the body quickly regenerates after exercise.
- Legumes – they are rich in fiber, they do not lack protein. Thanks to this combination, we will protect ourselves from blood sugar fluctuations, and we will create long-term muscle mass.
- Beet juice – already a glass consumed immediately before training will improve the body’s performance, as evidenced by researchers from the University of Exter in Great Britain. Thanks to the nitrogen compounds present in the beetroot, we will improve the work of muscles and blood flow.
- Sweet potatoes – a sweet variety of potatoes appreciated by bodybuilders. They facilitate the recovery of the proper level of glycogen, which fell after training, because they contain complex carbohydrates. They are also worth eating because they contain a wide range of nutrients. Among them we find folic acid, B vitamins, vitamins A, C, E and K, as well as potassium and fiber.