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What kind of food is a welcome “guest” for an athlete’s grocery basket? First of all, it is a healthy organic food, which has a lot of protein, “slow” carbohydrates, and … water.
Important!
Compliance with the drinking regime is important for any person, and even more so for a bodybuilder. Muscles are almost 80% water, and therefore, this life-giving fluid is indispensable for effective muscle growth!
Products that will contribute to effective muscle recruitment:
- fish (tuna, mackerel, cod, tilapia, salmon species). This is perhaps the most effective “material” for building muscles. In fish, and any, there are a lot of polyunsaturated omega-3 fatty acids and amino acids needed for proper protein digestion;
- milk (whole) and dairy products. In addition to the fact that kefir, cottage cheese, yogurt, yogurt, and other naturally fermented dairy products contain lactic acid bacteria that help the digestive system, they also contain a lot of vitamin D and calcium. The latter is needed to strengthen bones and build muscle. In addition, fat milk (from 3.2%) is a remedy that reduces muscle pain after training;
- eggs, especially egg white. Doctors do not recommend eating more than two yolks a day, but you can eat more protein. Eggs contain a whole list of vitamins: E, A, D, and, of course, an indispensable protein for an athlete;
- lean meats (veal, beef, chicken breast, turkey), especially chicken and turkey breast, beef, and rabbit. In poultry meat (without skin) – up to 50% protein, and beef and rabbit contain a large amount of creatine – an acid involved in burning fat and building muscles;
- legumes and cereals are a source of not only “slow” carbohydrates, but amino acids and protein. For example, in lentils and hemp, it is more than 25%. The word “carbohydrates” should not be afraid, because effective training is impossible without the energy that carbohydrates provide;
- fruits and vegetables contain a lot of fiber, various vitamins, and amino acids. The most useful vegetables for an athlete will be spinach, asparagus, cabbage and lettuce, tomatoes, and fruits – grapefruits, oranges, sour apples, pineapples, and melons. Do not disregard spices: ginger is an excellent anti-inflammatory and fat-burning agent, turmeric is very useful for muscles, and naturally, fermented soy sauce can be replaced with salt and fatty seasonings for salads;
- nuts, and seeds will help make up for the lack of healthy fats and vitamin E, as well as substances necessary for protein synthesis;
- chocolate, marmalade . Not all sweets are bad. Dark chocolate, like marmalade, marshmallows, and other non-calorie sweets, is an excellent source of fast carbohydrates needed during training, and an important element for the production of endorphins in the body.
By combining these products, you can create a varied, tasty, and, most importantly, healthy menu for a quick set of muscle mass.
How to quickly gain body weight
Sample menu for gaining muscle mass:
- Breakfast: 150-200 grams of oatmeal with apple and nuts (1 apple, 30 grams of nuts)
- Lunch: 150-200 grams of meat, vegetable salad or steamed vegetables, 200 grams of boiled buckwheat, brown rice, or baked potatoes
- Dinner: 150 grams of steamed fish or tuna in its juice, a salad of greens and egg white, or 150 grams of cottage cheese
- Pre-workout snack: natural yogurt with fruit or a few nuts, toast with jam, a couple of pieces of marmalade, dried fruit bars with honey
- Post workout snack: chocolate milk, seafood salad, cottage cheese
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