Healthy eating is essential for staying healthy and in good shape! Likewise, intensive training with the adidas Training app requires a healthy and appropriate diet, both to recharge your batteries and to achieve the best possible results. The 9 muscle building foods below are great for building muscle mass and should be an integral part of your diet.
TOP 9 FOODS TO INCREASE MUSCLE BUILDING:
Legumes are packed with protein and fiber. Lentils, for example, are particularly rich in protein: 100 g of dry lentils provide about 25 g. Their fiber intake is not negligible either: 100 g cover half of the daily requirement (30 g).
Do you know how much protein per day you need to build muscle mass? Calculate your protein requirement here:
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The egg is rightly the food par excellence for muscle mass gain! A chicken egg delivers about 7 g of protein. In addition, its biological value is close to 100. What does this mean? The higher the biological value, the closer the protein in the food is to the body protein and the more the body can transform it into muscle mass . Two hard-boiled eggs happen to be a perfect example of a post-workout snack.
3. LINSEED OIL
All athletes should bet on linseed oil. It is extremely nourishing, it protects the heart and brain and has anti-inflammatory effects thanks to its high omega 3 content.
Good to know :
For long-lasting storage, cold-pressed linseed oil should always be kept in the fridge! Closed, it can be kept for up to 5 months. Once opened, it should be consumed fairly quickly.
Quinoa is an ideal food to satiate athletes dedicated to bodybuilding. 100g of quinoa contains 15g of vegetable protein. In addition, these seeds are particularly rich in magnesium (275 mg), a mineral that plays an important role in muscle contraction.
Ginger not only strengthens the immune system, but also improves blood circulation to the muscles ( and therefore helps fight muscle pain! ) And facilitates the elimination of lactic acid in muscle tissue. This Asian root also helps you recover quickly to be in good shape with every workout.
6. COTTAGE CHEESE
Protein cottage cheese pancakes are great for breakfast, especially when you’re weight training. Why ? This dairy product is low in calories, provides high quality protein and carbohydrates. Plus, cottage cheese contains the essential amino acid tryptophan. This is responsible for a good night’s sleep, crucial for those who want to be efficient.
How about a cup of coffee before working out? Caffeine increases blood pressure and heart rate, which helps to optimize your training capacity. But don’t overdo it! An espresso is recommended before a workout, however do not add milk or sugar!
Small but mighty! Blueberries are low in calories: 100 g provides about 40 kcal. In addition, these purple berries are antioxidant: they fight against free radicals in the body, which is especially important for more performance in training. They are absolutely delicious in a smoothie or simply mixed with oatmeal or plain or soy yogurt.
Nuts and seeds are essential foods for building muscle. They are rich in protein and fat. Nuts are particularly rich in unsaturated fatty acids.
Eating a healthy diet and getting enough calories are just as important as heavy training for building muscle mass. Regularly include the 9 foods above in your meals to get stronger muscles!