A beautiful, muscular body is the dream of many people. They spend their days in gyms and fitness centers, constantly working on themselves and trying to finally make all their dreams come true. However, no matter how paradoxical it sounds, a miracle does not happen. Muscle mass not only does not increase, but also decreases. Scientists, nutritionists and trainers with a worldwide reputation tell in their publications about the reasons for such phenomena, which most often lie in an incorrectly selected diet.
Nutrition and muscle mass
We know from school that athletes and people leading an active lifestyle should eat as healthy as possible. However, not many people pay enough attention to nutritional quality. After all, simply providing your body with the necessary amount of proteins, fats and carbohydrates is not enough.
It is imperative to take care of the inclusion of a complex of essential vitamins in the diet. This is because building muscle involves building muscle tissue. This process depends on a number of biochemical reactions involving certain substances. Moreover, if the body does not receive them, and the person continues to train intensively, the muscle mass may not only not grow, but also decrease.
Vitamins for muscle growth
In order to prevent this, you need to provide your body with a complex of the following vitamins:
- Vitamin A. It participates in the processes of protein breakdown, without which muscle gain is impossible.
- Vitamin C. An antioxidant that helps protect muscle cells from destruction. What’s more, it promotes the formation of collagen, the connective tissue that literally holds muscles and bones together. In addition, this vitamin is involved in the absorption of iron, on which the level of hemoglobin in the blood depends, which ensures the transport of oxygen to the muscles.
- Vitamin E. Another powerful antioxidant that neutralizes free radicals in the body, thereby protecting the membranes of muscle tissue cells from destruction.
- Vitamin D. Essential for the absorption of calcium and phosphorus. The latter is used in the synthesis of ATP (adenosine triphosphoric acid) – the energy component of living cells.
- B vitamins, in particular B1, B2, B3, B6 and B12. They support the growth of muscle tissue.
Top 16 foods for muscle growth
Salmon. It is an excellent source of protein, the lack of which interferes with normal physical development and growth of the body. In addition, it contains omega-3 fatty acids that accelerate metabolism. According to data published in the Journal of the International Society for Sports Nutrition, a person looking to build muscle must consume at least one gram of protein for every pound (0.45 kg) of body weight. However, the body will slowly assimilate all the protein taken from food, even if its amount exceeds 100 grams, consumed at a time.
Oatmeal. It contains complex carbohydrates, proteins, fiber, vitamins and minerals.
Beef. Another great source of protein.
Buckwheat. It contains not only carbohydrates, but also proteins (18 grams for every 100 grams of cereals), the biological value of which exceeds 90%.
Fish fat. It speeds up the metabolism and also helps the body recuperate faster after exercise.
Turkey. It contains not only protein, but also 11 vitamins and minerals.
Chicken breast. Low-fat product, 100 gr. which contains 22 gr. squirrel.
Eggs. Another source of protein, as well as zinc, iron and calcium. That is why eggs are considered an essential component of sports nutrition.
Cottage cheese. An excellent source of protein.
Almond. It contains proteins, healthy fats and vitamin E.
Carrots and all types of cabbage. They contain vitamin A.
Citrus. They enrich the body with vitamin C.
Yogurt. An excellent source of protein and calcium.
Water. Without the right amount of fluid, the body will not be able to increase its strength, and you will not be able to establish digestion.
Smoothie. Great vitamin cocktail. Susan Kleiner, author of Winners’ Sports Nutrition and one of the leading experts in the field, teaches her clients how to prepare this drink correctly: “Mix fresh or frozen vegetables – a storehouse of antioxidants – with milk, 100% fruit juice or yogurt and season it all linseed or olive oil to introduce healthy fats into the mixture. “
Coffee. Experimentally, scientists from the UK have found that the combination of caffeine and carbohydrates found in cereals increases the endurance of athletes. At the same time, researchers at the University of Illinois have shown that caffeine reduces pain during exercise. And scientists from Australia presented the results of studies illustrating an increase in the rate of accumulation of glycogen, which, in fact, is an energy reserve, under the influence of all the same caffeine and carbohydrates.
Other ways to boost muscle gain
- Holidays… According to experts, the three ingredients for a successful muscle building process are exercise, proper nutrition, and sound sleep.
- Quitting alcohol and smoking… They poison the body, interfering with its normal functioning.
- Limiting junk food… Almost everyone knows about the negative effects of fatty, fried and salty, but not everyone can deny themselves their use.
- Refusal from all kinds of food additives for a set of muscle mass, in favor of healthy foods that enrich the body with a maximum of useful substances. Since vitamins obtained from food are better absorbed by the body, and, therefore, perform their functions better.
- Self discipline… Great results can be achieved only through regularity – in physical activity, nutrition and the formation of healthy lifestyle habits.
In addition to gaining muscle mass, following all these principles allows you to increase testosterone levels naturally. But not only the strength, endurance and health of men depends on him, but also their libido. And this is already a guarantee of self-confidence and a certain guarantee of stunning success among the representatives of the beautiful article. Weighty arguments for a radical change in your own life, isn’t it?