Five tips for maintaining muscle mass and not gaining fat

 

The 20 most powerful foods to build strong muscles

To build the muscles you dream, you must follow a special diet that contains enough calories, proteins and healthy donuts to build strong muscles in a correct way. Below we will review the top 20 foods that you can use to accelerate muscle growth

 

1- egg white

 

Rich in protein, each egg contains 6-8 grams of protein and is also rich in vitamins, zinc and iron, and it contains the most important element useful for building muscle, which is calcium.

 

2-Chicken breasts

 

 Each chicken breast contains 30 grams of protein. And it has a low percentage of fat. It is also easy to cook and can be served in many ways.

 

3- water

 

An important component for building muscle, it is a proven scientific fact that the human body consists of 80% water. It keeps the muscles hydrated, making them stronger and increasing energy levels in the body.

 

4- fish oil

 

It has anti-inflammatory benefits that allow your body to recover faster during heavy exercise. It also speeds up the metabolism, so you not only build strong muscles, but also eliminate fats

 

5- Beef

 

It has a high percentage of omega-3 fatty acids and unsaturated fats. It contains about 400% and more vitamins such as vitamin A, beta-carotene and vitamin E.

 

6- Turkey

 

It is one of the important foods for building muscle, as it is a great source of protein. And a good source of vitamins and minerals. Some studies have shown that it protects the body from some types of cancer.

 

7- Quinoa

 

A rich source of carbohydrates that help build muscle. And that about 100 grams of quinoa contains 14 grams of protein. In addition to more amino acids, which are very useful for building muscle.

 

8-Oats

healthy ingredient. It is rich in carbohydrates, fiber, protein, minerals and vitamins and is difficult to digest, so it stays longer in the body. It maintains stable blood sugar levels.

 

9-Pineapple

 

It is a rich source of the enzyme bromelain, which is very useful for digestion. It has also been shown to reduce muscle inflammation. Which makes it strong.

 

10- Spinach

 

Alkaline acids in spinach prevent muscle loss, especially as it is full of iron. It increases muscle growth by 20%. Therefore, you need to eat 2 spinach gins a day to get the same results.

 

11- sweet potato

 

 Carbohydrates are one of the beneficial nutrients for the body. It also helps to strengthen the muscles. Therefore, sweet potatoes are one of the most delicious foods that help build muscles. In addition, they are a storehouse of vitamins and minerals that help you maintain a constant blood sugar level and feel full for a longer period.

 

12- salmon

 

 It is a strong source of protein and contains a large proportion of omega-3 fatty acids. Research indicates that it helps in increasing the speed of metabolism.

 

13-Whey

 

 It contains a high percentage of amino acids, which maintain muscles. It has a high biological value as it helps build tissues.

 

14- cauliflower

 

 It is another soft vegetable (spinach, tomatoes, sweet corn, peppers, onions, leeks) and you should eat about 5-7 fruits and vegetables daily. You cannot find a better source of vitamins and minerals than these sources.

 

15- brown rice

 

A useful ingredient for building muscle. It has about 3 grams of fiber and 7 grams of protein, so it is a good alternative to brown rice.

 

16- white cheese

 

 Some may consider it sweet. But it is one of the best foods for building muscle. And that one cup of cheese contains 28 grams of protein. Therefore, eating a good meal contains more protein.

 

17- Milk with chocolate

 

It helps build muscle. In a study published in the International Journal of Sports Nutrition. It is effective when exercising, it prevents insomnia.

 

18-Red meat

 

(Deer - buffalo) Red meat is a rich source of protein. It is a fat-free source and contains B-protein, iron, zinc, phosphorous, silicon and copper.

 

19-Lentils, chickpeas and lentils

 

. It is a vegetarian friendly protein-rich foods that build your muscles. It contains a high percentage of carbohydrates, which affect the insulin ratio.

 

20- Almonds

 

And it is an important source of proteins of vegetable origin, as a quarter cup of it contains approximately 8 grams of protein, which is more than eggs, and it also contains unsaturated fats important for heart health, and in almonds a percentage of magnesium, which is included in more than 300 types One of the vital processes in the body, including energy and protein metabolism.