Eat it to build strong muscles

In this article, we wanted to explain to everyone what are the basic and available foods as much as possible that these players should rely on to encourage and speed up the muscle-building process or foods to build muscle, namely: foods to build muscle

***Egg whites

It is an integrated protein food element whose formula is characterized by containing a variety of amino acids that are distributed and pumped directly to the muscle fibers without the need to go through the liver. Which facilitate and support the process of muscle building, and do not forget an important feature of eggs in general, which is the fact that they have calcium, which is important to maintain the integrity and strength of the bones that support the muscular system.

*** Salmon

And tuna are nutrients that are almost full of protein and omega-3. These elements build new muscle tissue and at the same time limit the destruction of old muscle tissue resulting from stressful exercise. The result is greater efficiency and speed in the process of building and developing the muscular system by stimulating it to testosterone and natural growth within the body.

***pure red beef

It is a red piece of protein characterized by the abundance of the main energy element supporting muscles, which is nutritional creatine. Beef contains iron and zinc, which have a critical role in the process of developing and building muscle. Almonds are called muscle medicine and are the best source of alpha-to-feel, vitamin E, which is absorbed by the body. This nutrient H is a powerful and effective antioxidant that helps reduce the breakdown and destruction of muscle tissue resulting from radical movements and heavyweight training, which leads to an improvement in the process of muscle building.

***Milk and yogurt “low fat”

They are a mixture of protein and carbohydrates that help build and accelerate muscle recovery and contain linoleic acid, a unique type of fat that helps burn fat accumulated around the muscles in the body. Olive oil, an unsaturated fatty food, has many benefits, including funding the body with energy and preventing muscle breakdown by reducing levels of harmful cellular protein. It is closely associated with muscle wasting and it’s an important role in reducing heart attacks, diabetes, colon cancer, and osteoporosis.

***water

An element that constitutes more than 75% of the muscle composition. The main benefit of water is that the muscular environment, which is characterized by an abundance of water, accelerates the process of growth and development clearly and more largely than the dry environment, so we urge all trainees to drink water frequently, which may reach 12 cups of water or more per day and do not forget The important role of water in getting rid of toxins and retained fluids and in reviving the body and avoiding exposure to dehydration, which may cause many health and satisfactory symptoms, including headaches, stress, kidney and liver damage, increased heartbeat and high pressure.

*** coffee

It is called exercise fuel, as many studies have shown that drinking coffee, especially about an hour before the training period, gives tremendous training energy, as the abundance of the caffeine component in it develops physical, mental, and nervous abilities during exercise and helps to pump a greater amount of oxygen to the muscles and thus is a good catalyst for muscle growth

***Chicken breast, turkey breast and brown rice

It is preferable to boil them and remove the skin from them, as they are two elements that are very rich in soft protein of high quality in support of the process of building muscle. Brown contains a complete group of carbohydrates that support the body and its muscles with the energy needed to support the muscular effort during exercise. Turkey breast is distinguished from the chicken breast in that it contains 11 vitamins and minerals, many of which may not be present in chicken breast.

***sweet potato

Sweet potatoes are one of the best sources of healthy, low-sugar carbohydrates. They help build a high-quality and selected muscle body. The distinctive feature of this type of carbohydrate is its ability to control the hormone insulin and impede the process of storing fat inside the human body, in addition to reducing blood sugar.

***Green vegetables group

Watercress, spinach, broccoli, cucumber, sweet pepper, parsley, lettuce, and sometimes boiled cabbage are added. This mixture is preferred to be available in one dish that is eaten daily, from which the body derives many benefits, including reducing the chance of accumulation of fat and harmful fluids around the muscles and supplying it with fiber, antioxidants, and prevention of many diseases that We will not mention it, reduce muscle pain and the chance of atrophy and strengthen muscle tissue and bones

***Citruses, especially oranges, grapefruit, kiwi, and lemon are among the most important foods that provide the body with vitamin C and magnesium. These unique fruits contain a high percentage of antioxidants and have an effective and important role in helping to burn reduced fats, get rid of calculated fluids, and speed up metabolism within the body. Make a liquid mixture that contains two of the aforementioned elements. Pineapple is a fruit that is characterized by containing an enzyme that helps accelerate the digestion and extraction of protein from foods. This enzyme is called bromelain. It has an important role in treating inflammation and muscle pain resulting from exercise and an important role in stimulating metabolism and burning fat.

*** green apple

It is a source of energy and is an aid to burn fat accumulated around the muscles and its benefit lies in the peel because it contains antioxidants and pectin, which helps to get rid of the calculated fluids and replace them with pure ones. The blood and helps to relax the blood vessels and reduce the chance of blood clotting in them. Fish oil also helps to raise the body’s immunity and increase the growth and strength of the body’s muscles with its clear help in increasing the secretion of testosterone and growth hormone. It is available in the form of tablets sold in pharmacies.