6 These Foods Are Effective for Building Muscles

Roseous.com - 6 These Foods Are Effective for Building Muscles. Building muscle mass can be done in various ways. Based on the recommendations of Dr. Andika Widyatama from KlikDokter, you can do aerobic exercise, cardio, weight lifting, and regular push-ups.

"Nutritional intake is also very important in the formation of muscle mass. Eat foods with balanced nutrition and according to your needs. "Eat regularly 3 times a day with healthy snacks 1-2 times a day," he said.

6 These Foods Are Effective for Building Muscles
6 These Foods Are Effective for Building Muscles
To fulfill nutrition during muscle formation, you need to measure how much protein the body needs.

Reported by Reader's Digest, the recommended daily protein intake is 0.8 grams per kilogram of body weight. This amount is around 46 grams per day for women and 56 grams per day for men. The amount of protein can of course vary greatly depending on your daily calorie intake and physical activity.

Lisa Davis, Ph.D., head of nutrition at Terra's Kitchen, revealed that if you are doing strength training (strength training, eg lifting weights), it means that your body needs more protein than the average person. This protein will repair muscle damage during exercise and build new muscle tissue.

For those of you who often exercise weight lifting generally requires 1 gram of protein per kilogram of body weight, while professional bodybuilders may be around 1.5 grams per kilogram of body weight.

Muscle builder food

Now, if you have calculated how much protein is needed, it's time to regulate your diet by eating foods rich in protein and other substances during the process of building muscle mass. Here are six types of food that you can consume:

1. Guava

Who would have thought this fruit had 4.2 grams of protein per cup? Besides being delicious and having protein that can meet three times your daily protein intake, guava also contains vitamin C which can improve collagen function and facilitate circulation. That way, guava is also good for inhibiting the signs of aging.

2. Greek yogurt

During the period of muscle formation, you need strong bones to support the muscles properly. Because of that besides protein, you also need calcium intake. Calcium plays an important role in muscle contraction and relaxation to prevent muscle cramps.

You can get calcium one of them from greek yogurt. Greek yogurt contains almost twice as much protein as regular yogurt, plus yogurt has probiotics and calcium which strengthens bones. Choose the type of Greek yogurt that is not mixed with sugar, if it is too acidic you can add honey or blueberries.

3. Quinoa

Quinoa is a unique food because it is one of the few plant-based foods that have complete protein. Complete protein because it contains nine essential amino acids that the body needs, but cannot be produced by the body. For those of you who are vegetarian or vegan, can get protein from quinoa.

4. Soybeans

One cup of roasted soybeans, containing 37 grams of protein. You can also eat soybeans that have been processed into milk, tempeh, miso, or tofu. Soy is also rich in magnesium, a nutrient needed for energy metabolism, especially if you often exercise weight lifting.

5. Salmon

Most foods from the sea are good sources of protein, but salmon is the star of seafood. Salmon fat containing omega-3 fatty acids can improve intelligence and when combined with regular exercise has been shown to reduce body fat more effectively than just exercise.

6. Lean beef

Every 3 ounces of beef contains 23 grams of protein and is a significant source of iron. Iron is very important in oxygen transport. Low iron levels can cause fatigue, reduce exercise performance, and reduce body immunity.

Read more: The Benefits of Chili Can Even Relieve Stomach Disorders.

In addition to consuming the six foods, do also other healthy lifestyles so that you can maximize your muscle building. Don't forget to sleep enough, manage stress well, and avoid bad habits of smoking and drinking excess alcohol.
6 These Foods Are Effective for Building Muscles 6 These Foods Are Effective for Building Muscles Reviewed by ROSEOUS COM on August 22, 2018 Rating: 5
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