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Title : Top 10 Best foods to Build Muscles
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Top 10 Best foods to Build Muscles

If you want to add more muscle mass to your body structure, muscle strength exercises are essential. Regular exercise will stimulate your muscles to grow bigger and help build the kind of muscle you want. But vigorous alone will not get to your goal workouts. You also need to eat the right foods. The food you eat during meals, snacks and immediately after workouts have a major impact on the way your muscles are building. To build muscle and lose fat, you need to follow a strict diet plan. should include foods that contain protein, healthy carbohydrates and healthy fats. Other nutrients you need to build muscles are magnesium, potassium, copper, selenium, calcium, iron and vitamins different.

Here they are the top 10 superfoods to build muscles.

1. Eggs

Egg whites contain protein, which is the cornerstone of the muscles. In fact, they contain high quality protein with nine essential amino acids needed for optimal muscle recovery and construction, as well as valuable minerals such as calcium, zinc and iron.
Egg yolks are a rich source of vitamins, such as A, E, K and a range of B vitamins such as B12, riboflavin and folic acid. All these nutrients are essential to speed up your metabolism and convert fat into energy. Eating one or two eggs a day to build muscles and stay healthy. You can cook eggs in various ways, such as boiled, scrambled or packed in bags. Egg whites, especially boiled eggs are generally preferred.

2. Chicken breast

Another super to get lean muscle is the chicken breast. It is a great source of lean protein, which can be easily synthesized to repair muscle tissue and other damaged cells during hard training.
also has a lot of other nutrients bodybuilding for children as niacin, vitamin B6, iron , selenium and zinc. Baked dishes grilled chicken breast or grilled are the best options to get lean muscle-building protein in your diet. You can also make the chicken breast in soups and salads. Be sure to eat without the skin.

3. Milk

Milk is another good muscle food. It has two high-quality protein - whey and casein. Whey protein is rapidly broken down into amino acids and absorbed into the bloodstream. Casein, on the other hand, is digested slowly, giving the body a steady supply of smaller amounts of protein for a longer period of time.
Milk is also loaded with vitamins and minerals, carbohydrates and good fats that your body needs to build the muscles. Moreover, being an electrolyte, milk helps replenish what is lost in sweat during workouts and keeps the body hydrated. Drink a glass of skim milk after each workout. Some studies suggest drinking chocolate milk after training because it has an ideal ratio of carbohydrates to protein. It should be taken in moderation, however.

4. Salmon

Fish, especially salmon, is considered one of the best foods for muscle building. Salmon can help build muscle mass and burn fat because of its unique combination of omega-3 long-chain EPA and DHA, vitamin B complex and high quality protein.
also has other nutrients such as magnesium, selenium, calcium and iron to help build muscle lean, repair and recovery. Eat some grilled salmon with a salad or green vegetables once or twice a week. If possible, choose wild salmon. If you do not like fish, you can take a fish oil supplement.

5. Quinoa

As quinoa is high in protein and low in calories, it is ideal for building lean muscle food. The protein is made up of the nine essential amino acids, meaning it is a complete protein to help build and repair muscles.
Quinoa is also high in fiber, riboflavin, calcium, vitamin E, iron, potassium, phosphorus , magnesium, folic acid and beta-carotene. Moreover, present in quinoa ecdysteroids promote an increase in muscle mass and help reduce fat mass. In addition, it is free of gluten and cholesterol free. Quinoa tastes great and is easy to cook. You can include it in their soups and salads and even cook with meat and green vegetables. Try to eat quinoa after your workout to help build muscle.

6. Legumes

If you are serious about building muscle, you should include more vegetables in your diet. Legumes are different types of sources of high nutritional value of protein, complex carbohydrates and fiber.

protein helps build and maintain muscle strength. Fiber is essential for proper insulin response, which helps in the absorption and utilization of various nutrients. Complex carbohydrates provide a more stable and longer lasting energy supply for exercise. Some of the most common legumes include pinto beans, kidney beans, white beans, lima beans, black beans, chickpeas, lentils and black-eyed peas. You can eat vegetables in soups or salads.

7. Spinach

Spinach is also one of the best muscle foods that help build strong, ripped muscle. Researchers at Rutgers University (2008) found that phytoecdysteroids present in spinach helps increase muscle growth by up to 20 percent.
In addition, calcium in spinach helps relax the muscles to prevent cramping during training. It also has a high iron content which is important for building muscle. This green vegetable also contains acids L-glutamine and amino acids that are important for efficient muscle contractions. It also helps to increase your metabolism rate, increase your energy and burn more fat. To maximize the nutritional value and help build muscle, have raw juice or spinach salad. You can even lightly steamed leaves and use them in sandwiches.

8. Flax seeds

Flax seeds contain many nutrients that are important to lose body fat and building muscle. Flax seeds are one of the best vegetable sources of essential omega-3 healthy, which help reduce inflammation. Reducing inflammation in the body is important in muscle building. This means that the muscles are not sore after intense workouts and body will be able to heal the muscles faster.

in addition, they are rich in fiber help increase energy and increase endurance. They are also a source of complete protein, containing all essential amino acids that the body requires. Grind flax seeds to get the most benefit from them. Take a tablespoon of ground flaxseed to yogurt or milk before going to bed. Flax seeds can also be eaten in salads, cereals, soups, smoothies and protein shakes.

9. Almonds

Another healthy for those who want to build muscles option is almonds. Protein, fiber and vitamin E in almonds are beneficial for muscles.
The powerful antioxidants in almonds help fight free radicals and helps to recover faster your workouts. They also contain manganese and copper and increase energy. Almonds can even help you burn fat and reduce the risk of high cholesterol and heart disease. Eating one or two servings of almonds per day. A serving is one ounce (a handful of almonds or 24). dry roasted almonds soaked and are the best options. Do not eat fried almonds and avoid overeating as a lot of almonds can actually increase your calorie intake.

10. sweet potato

Sweet potatoes are also considered good for a bodybuilding diet because of its high fiber content, potassiumm and vitamin content. They can be taken as a snack after training. They are high in complex carbohydrates to replenish glycogen stores after a workout.
In addition, they are full of carotenoids, vitamins B6, C, E, D, iron, copper, magnesium, and quercetin that are important for a healthy body. Being loaded with fiber, sweet potatoes also help control appetite, burn fat and maintain healthy digestion. So. after intense workouts, eat roasted sweet potatoes or grilled, preferably in combination with a good source of lean protein such as grilled chicken. Along with these super foods, drink more water throughout the day because hydration is an important part of building muscle. Your body is made up of 70 percent water and muscle tissue is composed of about 75 percent water. Keeping the muscles hydrated will help increase strength, maintain energy levels and help proper digestion.

Resources. onlinelibrary.wiley.com/doi/10.1113/jphysiol.2006.121079/full

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