Do you want bigger muscles? We bring you an overview of ten meals, which in that case should not be missing in your eating plans. They contain a lot of protein and other useful substances that support muscle growth without sacrificing taste.
For decades, beef has been closely associated with bodybuilding. This proven source of protein also contains other substances that support muscle growth. It contains many amino acids, creatine, L-carnitine and B vitamins. In addition, saturated fats can increase testosterone levels. Beware of fatter types of beef if you have trouble getting fat.
Nuts are recommended especially for those exercisers who have difficulty gaining muscle mass. 30 grams of nuts contain 150-170 quality calories and represent a perfect blend of protein, fat and fiber. In addition, they are portable and you can eat them at any time of the day if you need to increase your caloric intake.
Eggs have been used by many athletes for many years, but there have also been concerns that they are unhealthy. However, scientists have refuted this – eggs are not related to cardiovascular disease. They contain a lot of proteins, amino acids and vitamins. In addition, the cholesterol found in the yolk stimulates steroid hormones and half a gram of leucine in one egg serves as a fuel for muscle growth.
4. Cottage cheese
Cottage cheese is especially useful as a protein at bedtime because it contains casein, which is digested for several hours, and therefore prevents the onset of a catabolic state during sleep, which is counterproductive. In addition, containing live cultures, it supports the digestion and absorption of all the nutrients you need to strengthen and strengthen.
5. Protein-carbohydrate drink
After training, a protein that is high in protein and carbohydrates is suitable. To ensure optimal muscle growth and nutrient utilization, it is good to start protein synthesis with a whey protein and fast carbohydrate training drink.
Chickpeas are a source of carbohydrates that you can reach for at any time. If you have trouble gaining muscle mass without gaining unnecessary fats, you should include it in your diet as a substitute for rice. One cup contains 45 carbohydrates that are digested slowly. Another advantage is 12 grams of fiber.
You can find chicken in every grocery store. it is a source of high-quality protein, while chicken breasts, which also contain a minimum of fat, are especially high-quality. During the volume phase of preparation, you do not have to be afraid to include chicken thighs in your diet.
Lentils are underestimated, but they can serve as a secret weapon when picking up new matter. One cup contains 18 grams of protein and 40 grams of quality and slow-digesting carbohydrates. The bonus is low price and long shelf life. You can cook it in just 10 minutes and it can be used as a side dish.
Salmon is the most suitable fish when trying to gain muscle mass. In addition to the high content of quality proteins, we also find a long chain of omega-3 fats, which support heart health and increase the anabolic capacity of amino acids. If you do not want to eat fish, there are also extracts of fish oil.
10. Fermented dairy products
Fermented dairy products, such as kefir, are little known for their anabolic effect on the body, in fact. Compared to water and ordinary milk, it provides many useful nutrients, while one cup contains only 150 calories. However, it helps to digest foods high in probiotics and thus streamlines the use of calories taken.