When it comes to building muscle mass diet is a prerequisite and a key factor for achieving tangible results (along with regular physical activity).
When constructing a training program there are specific exercises that will provide the best results and they should be the basis of any training program (bench-press, squats, pushups, dead lifting). When it comes to dietary intake of different foods will allow entry of all nutrients (macronutrients and micronutrients) and accessed to this diet is the best way to maintain a healthy and solid.
But there are some products (which contain a great amount of quality protein, complex carbohydrates and healthy fats) that ensure better results in the process of building muscle mass and they should be part of any exercise nutrition. In continuation of this article we will you the best, the cheapest and most commonly used products in combination with regular physical activity that will provide excellent results
Chicken Breast – Chicken breasts are very cheap and quality source of protein that are easy to prepare and can be eaten at any time of day. Chicken breasts are in the category of pure protein and the percentage of calories is over 70. On average 100 grams of chicken breast contain 110-120 calories of which 22 grams of protein and 2 grams of fat, which makes chicken breasts excellent source of protein after intense training.
Cottage cheese – Cottage cheese is high quality protein food and contains a great amount of casein (casein represents a slowly degradable protein) which belongs to the category of complete protein sources and providing a long-term anti-catabolic state resulting in better quality muscle growth and better and faster muscle recovery.
Fish – Fish is a healthy protein food that provides easily absorbable amino acids, omega-3 fatty acids that contribute to a faster metabolism and a number of nutrients such as selenium and vitamin D. But since most of the readily available species of fish (tuna, sardines, tilapia) salmon is the best source of protein for proper muscle growth. It contains large amounts of protein and omega-3 fatty acids, which are two key nutrients to build muscle mass and faster muscle recovery. 100 grams of tuna without oil contains on average 110-120 calories and about 23 grams of protein, 100 sardines in a can on average contain 200 calories and 22 grams of protein (anchovies with salmon contain a great amount of healthy fat) and 100 grams of salmon contains 150 -160 calories and 20 grams of protein.
Eggs – Eggs are the most commonly used source of protein. The large number of different ways of consuming eggs makes them the easiest and simplest way to bring a great amount of protein, vitamins and minerals. Some of the studies recommend to avoid frequent consumption of egg yolk because it contains all the fat (yolk of one large egg contains 4.5-5 grams of fat and 184 mg of cholesterol) found in eggs. But there should also be noted that while the yolk contains a large percentage of cholesterol it contains almost all vitamins and nutrients that are found in a whole egg.
Peas are one of the best sources of vegetable protein that contains a great amount of glutamine and BCAA amino acids. 100 grams of peas contains 80 calories and 6 grams of protein. What you need to know about peas is that, unlike other plant sources of protein the peas do not contain anti-nutrients that can prevent the absorption of vitamins and minerals during digestion.
Soy protein is one of the few plant sources of protein containing all the essential amino acids that makes soy protein effective in building muscle mass.
Oat flakes – Oat flakes are excellent and very inexpensive source of slowly degradable carbohydrates and fiber that have a low glychemic index (low glychemic index of oat flakes provides better macronutrient profile and a growing number of fiber resulting in reducing and regulating hunger and providing satiety for a longer period) which are an excellent food choice for all those active practitioners having the goal of reducing excess fat and needing more lasting source of carbohydrates in order to prevent muscle breakdown. Oat flakes also contain essential minerals such as zinc and magnesium. You should avoid INSTAT oat flakes containing a large amount of additional sugars.
Fruit and vegetables – First and foremost fruits and vegetables are excellent sources of antioxidants that are of crucial important for the proper functioning of the immune system. Then they are an excellent source of fiber, vitamin C, vitamin E and beta-carotene. For all active practitioners following elections vegetables will contribute to the entrance of a great amount of nutrients, broccoli, cabbage, cauliflower, spinach, cucumber, tomatoes. While bananas, apples and forest berries are an excellent choice of fruit.
Sweet potato – Of all the carbohydrates starch sweet potato is the best option for consumption. 200 grams of sweet potato contains 180 calories, 41 grams of carbohydrates of which 13 grams sugar, 6 grams of fiber and 4 grams of protein. Sweet potato is rich in vitamins B6, C and D, and it is an excellent source of magnesium and potassium. The glychemic index of sweet potatoes is 72 and because of this it is an excellent choice for a meal before training, after training or in any other part of the day.
Nuts and seeds – Nuts (almonds, Indian nuts, peanuts, walnuts) and seeds are a great source of food for all active practitioners because they contain a large amount of minerals, vitamins, amino acids and healthy fats and therefore these products cannot find anywhere in each training diet. Almonds have the highest protein content and are a great source of food for vegetarians. Almonds also contain a great amount of minerals; sodium, potassium, phosphorus and are particularly rich in calcium. Seeds such as sunflower seeds, pumpkin seeds, sesame seeds with flaxseeds are an excellent source of healthy fats that lower cholesterol. Flaxseed also contains a large amount of fiber and is an excellent complement in the preparation of salads and some pastries. Pumpkin seeds are considered a kind of super food because they contain great amounts of glutamine, alanine, glycine and larger quantities of zinc and an excellent choice for snacking for all vegetarians.
Avocado – When it comes to food that improves and maintains the heart avocado topped the list of products. Avocado is effective in reducing bad cholesterol (LDL), and thereby increases the intake of good cholesterol (HDL). Avocado helps the body absorb vitamins, lycopene and beta-carotene which are important for heart health. Avocados improve and maintain the heart rate and lowers bad cholesterol (LDL), and avocados also contain high amounts of healthy fats that help maintain the transmission of information in our nervous system.
Olive oil – Olive oil is an excellent source of healthy fats that can be used to prepare salads. 1 tablespoon olive oil contains 110 calories, 14 grams of fat, of which 10 grams of monounsaturated fat.
Dark chocolate – For much of the active practitioners this product has no place in proper training diet, but dark chocolate contains enough nutrients in moderation and can be an excellent supplement to training diet. First and foremost black chocolate should be consumed in moderation as it contains a greater amount of sugar, but at the same time it is rich in fiber, manganese, zinc, selenium and caffeine.