Foods To Increase Muscle Mass
"Seventy percent of muscle mass results from food and rest, while the other 30% come from strength exercises.
" All sportsmen know, or at least should know that a poor diet can lead to a loss of muscle mass.
The University of Connecticut, USA, presented a list of eight foods that will help us to maintain a balance diet / workout.
Egg The egg is food with higher protein and although the meat is more efficient in the formation of muscles, the egg has an advantage: the egg yolk has vitamin B12 that helps in reducing levels of fat and helps in muscle contraction.
Other advantages of the egg are: - Helps build and renovate the bones, skin and muscles - Stimulates the growth of muscle fibers; - Together with carbohydrates, aids in recovery after training.
So, eat eggs, but not fried, of course! Almonds and walnuts Almonds are rich in vitamin E as alpha-tocopherol, a powerful antioxidant that fights free radicals that are responsible for skin aging.
Other advantages of these foods are that they help the muscles to recover after a heavy workout and help lower LDL (bad cholesterol) responsible for the formation of fatty plaques in arteries.
The ideal measure of consumption are five units before breakfast and five more before dinner, as they provide satiety and thus prevent you overeat at meals and other five in the afternoon snack, for example, a total of fifteen units per day.
Salmon In addition to high protein, salmon is famous for having that much omega 3 fat is a totally beneficial to our body.
In addition to this benefit, the omega 3 also helps prevent heart disease and inflammatory diseases like arthritis and contribute to the treatment of degenerative diseases like Alzheimer's and cancer.
A good measure of consumption of salmon fillets are slices or three times a week after the exercise, prepared at low temperature and accompanied by a lot of carbohydrates like rice, baked potatoes or pasta.
Yogurt After a training session, yogurt is one of the best options for recovery of the muscles to have a perfect combination of carbohydrates and proteins.
Carbohydrates associated with fruit yogurt, help to increase insulin levels by balancing the rates of blood sugar and prevent the burning of muscle to replenish lost energy in the exercises.
The Yogurt also contains conjugated linoleic acid that speeds up your metabolism and blocking lipogenesis that is the accumulation and storage of body fat.
Eat one or two daily yogurt without sugar or sweetener.
Meat Main source of creatine is responsible for increasing muscle strength and endurance.
Red meat is essential in building muscles also contain iron, zinc, vitamin B3 and B12 nutrients that are crucial for anyone who wants results.
Another benefit of the flesh, is that it has lycopene, which strengthens the immune system and contributes to the prevention of prostate cancer.
Olive oil Born in monounsaturated fats (omega-9) and polyunsaturated oil decreases levels of TNF-alpha (acts against inflammation) that is a protein linked to the weakening of muscles and wear.
Another advantage is that the oil has a high content of healthy fats avoiding the risk of heart disease, colon cancer, diabetes and osteoporosis.
Use up to two tablespoons per day of extra virgin olive oil (since it is a higher concentration of monounsaturated fats and also vitamin E in salads.
Water The fall of body hydration levels in only 2% impairs performance in training, because protein synthesis (essential for muscle growth) is better in cells well hydrated, that is, the more hydrated you are, the faster your body uses protein to build muscles.
A muscle with just 3% dehydration, has a 10% loss in strength and 8% in velocity, ie, when the muscle is dehydrated you get tired much faster.
In addition, water facilitates the elimination of toxins through urine, bowel function improves and nourishes the skin.
In a study at Loma Linda University (USA), men who drank five or more glasses of water a day were 54% lower risk of fatal heart attacks compared with those who drank two or fewer.
Drink small sips of water every 10 minutes, before, during and after exercise.
Coffee Loaded with caffeine, coffee improves performance, concentration and willingness to exercise.
The scientists say that caffeine also directly stimulates the muscles and contributes to the increase in exercise repetitions in addition to providing the accelerated burning of fat.
The cafe also has antioxidant properties.
Drink up to two espressos from 30 to 60 minutes before physical activity, but the drink is not recommended for those suffering from ulcer or some type of heart disease and high blood pressure.
Even those who are healthy, if the intake of coffee is in excess, can have disorders such as arrhythmia, gastritis, insomnia and irritability.
Finally, one last tip: The post-workout meals should be made within 30 minutes after it is in this range that the nutrients are used to replenish the liver and muscles, glycogen, a type of carbohydrate used as a source energy for muscle growth, but that is not deposited in the form of fat, ie, what you eat up to half an hour after exercise will not turn on extra calories.
" All sportsmen know, or at least should know that a poor diet can lead to a loss of muscle mass.
The University of Connecticut, USA, presented a list of eight foods that will help us to maintain a balance diet / workout.
Egg The egg is food with higher protein and although the meat is more efficient in the formation of muscles, the egg has an advantage: the egg yolk has vitamin B12 that helps in reducing levels of fat and helps in muscle contraction.
Other advantages of the egg are: - Helps build and renovate the bones, skin and muscles - Stimulates the growth of muscle fibers; - Together with carbohydrates, aids in recovery after training.
So, eat eggs, but not fried, of course! Almonds and walnuts Almonds are rich in vitamin E as alpha-tocopherol, a powerful antioxidant that fights free radicals that are responsible for skin aging.
Other advantages of these foods are that they help the muscles to recover after a heavy workout and help lower LDL (bad cholesterol) responsible for the formation of fatty plaques in arteries.
The ideal measure of consumption are five units before breakfast and five more before dinner, as they provide satiety and thus prevent you overeat at meals and other five in the afternoon snack, for example, a total of fifteen units per day.
Salmon In addition to high protein, salmon is famous for having that much omega 3 fat is a totally beneficial to our body.
In addition to this benefit, the omega 3 also helps prevent heart disease and inflammatory diseases like arthritis and contribute to the treatment of degenerative diseases like Alzheimer's and cancer.
A good measure of consumption of salmon fillets are slices or three times a week after the exercise, prepared at low temperature and accompanied by a lot of carbohydrates like rice, baked potatoes or pasta.
Yogurt After a training session, yogurt is one of the best options for recovery of the muscles to have a perfect combination of carbohydrates and proteins.
Carbohydrates associated with fruit yogurt, help to increase insulin levels by balancing the rates of blood sugar and prevent the burning of muscle to replenish lost energy in the exercises.
The Yogurt also contains conjugated linoleic acid that speeds up your metabolism and blocking lipogenesis that is the accumulation and storage of body fat.
Eat one or two daily yogurt without sugar or sweetener.
Meat Main source of creatine is responsible for increasing muscle strength and endurance.
Red meat is essential in building muscles also contain iron, zinc, vitamin B3 and B12 nutrients that are crucial for anyone who wants results.
Another benefit of the flesh, is that it has lycopene, which strengthens the immune system and contributes to the prevention of prostate cancer.
Olive oil Born in monounsaturated fats (omega-9) and polyunsaturated oil decreases levels of TNF-alpha (acts against inflammation) that is a protein linked to the weakening of muscles and wear.
Another advantage is that the oil has a high content of healthy fats avoiding the risk of heart disease, colon cancer, diabetes and osteoporosis.
Use up to two tablespoons per day of extra virgin olive oil (since it is a higher concentration of monounsaturated fats and also vitamin E in salads.
Water The fall of body hydration levels in only 2% impairs performance in training, because protein synthesis (essential for muscle growth) is better in cells well hydrated, that is, the more hydrated you are, the faster your body uses protein to build muscles.
A muscle with just 3% dehydration, has a 10% loss in strength and 8% in velocity, ie, when the muscle is dehydrated you get tired much faster.
In addition, water facilitates the elimination of toxins through urine, bowel function improves and nourishes the skin.
In a study at Loma Linda University (USA), men who drank five or more glasses of water a day were 54% lower risk of fatal heart attacks compared with those who drank two or fewer.
Drink small sips of water every 10 minutes, before, during and after exercise.
Coffee Loaded with caffeine, coffee improves performance, concentration and willingness to exercise.
The scientists say that caffeine also directly stimulates the muscles and contributes to the increase in exercise repetitions in addition to providing the accelerated burning of fat.
The cafe also has antioxidant properties.
Drink up to two espressos from 30 to 60 minutes before physical activity, but the drink is not recommended for those suffering from ulcer or some type of heart disease and high blood pressure.
Even those who are healthy, if the intake of coffee is in excess, can have disorders such as arrhythmia, gastritis, insomnia and irritability.
Finally, one last tip: The post-workout meals should be made within 30 minutes after it is in this range that the nutrients are used to replenish the liver and muscles, glycogen, a type of carbohydrate used as a source energy for muscle growth, but that is not deposited in the form of fat, ie, what you eat up to half an hour after exercise will not turn on extra calories.