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Top 10 Muscle Building Foods


Muscle Building

The human body contains approximately 620 different muscles, and these muscles are made of muscle fibers, which consist of acids found in proteins called amino acids. [1] The human being uses his muscles to move and perform different activities, and some take advantage of the large size of his muscles to show off in front of people, They are considered aesthetics, as the tight body that has muscles of large size is desirable for many people.

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Bodybuilding
Bodybuilding is a sport that requires high muscle effort, where competition is based on the shape of the body and the amount of muscle in it (in relation to the amount of fat), the more muscle mass in the body and the smaller the amount of fat in it, the greater the chance of winning. This sport mainly depends on exercise and food. [2]



Muscle need for food
Many people believe that building muscles and maintaining their mass depends only on training, but this belief is wrong. In addition to training, a person must eat healthy foods that help him keep fit and grow his muscles. [3]


After doing any exercises or activities that rely heavily on muscles (such as bodybuilding exercises), this leads to the demolition of fatigue muscle fibers, and then the person needs to eat the appropriate high food with fast absorption protein (such as milk whey), so the body uses the amino acids in the protein to restore Muscle restoration and building, as the main component of muscle fibers are the amino acids that are found in the protein, and thus the muscle becomes stronger than it was in order to adapt to the nature of the effort based on it. [4]


Many people who play bodybuilding complain that they do not feel any benefit from them, their muscles remain the same size despite the exercises (if they are difficult) that they perform, and the weights they raise during exercise remain constant without increasing, because they do not care about the appropriate food, or that they simply They are not aware of this. Not eating enough and appropriate food after exercise leads to counterproductive results, as the muscle will be destroyed and will not be rebuilt, because the muscle fibers have not received the amino acids they need. [5]



The best foods to build muscle
Red meat
Red meat should be a staple of the diet for those who want to inflate its muscles, since a meal that contains 3 ounces of red meat must be eaten, which is equivalent to 154 calories, [6] except that meat should be eaten in addition to major food nutrients, such as Iron, zinc, vitamin B, and most importantly, protein, as it promotes muscle growth. [7]



Skinless chicken
Chicken is an excellent source of protein, and it is very important for muscle repair, bone health and weight maintenance, and chicken breast is the most part that contains protein compared to the rest of its parts. It is required to cook chicken in a healthy and beneficial way, because it is not fried and the skin is not left on it. There are also chicken-like meats, such as turkey meat, which is considered one of the best sources of protein in white meat. [8]



White cheese
There are many people who do not know the amount of protein in this cheese, especially cottage cheese (English: Cottage Cheese); it contains casein protein, which is a slow-digesting protein, and helps build muscle, and white cheese is very useful, especially for men, and it is an excellent source Vitamin B12, calcium, and other nutrients. [9]



eggs
Eggs contain a high percentage of protein, and nine types of essential amino acids, in addition to one of the types of fats, choline and vitamin D, [10] and it is necessary to know that eggs do not have any harmful effects on health, but the increase in eating egg yolks leads to an increase In cholesterol.



Whey Protein
This protein is an easy and comfortable source for bodybuilders, and its prices are affordable for everyone, and is usually used when waking from sleep, or mixed with meals to build a mass of muscles. [11]



Tuna and other fish
This fish contains a high protein and less fat, and tuna is rich in omega-3, and essential fatty acids not only for health reasons; it also helps to reduce fat, and to complete vital body functions such as metabolism. [12] Tuna contains a high percentage of Mercury, which is considered toxic to the body in the event of an increase, some people prefer to replace tuna with sardine because it contains less mercury. [13]



oatmeal
It is an ideal source of carbohydrates, as it helps reduce blood sugar, and thus works to reduce fat while maintaining muscle. [14]



Whole grains
These pills facilitate digestion, provide more nutrients, and boost energy levels in the body. For example, brown rice can help boost the growth hormone, which is extremely important to encourage growth and build muscle. [15]



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