How To Get The Best Muscle Pump
What is there to pump up? 10 easy foods to gain muscle mass
Strength training alone is difficult to create a beautiful and relief body. Proper nutrition also plays an important role in the process of gaining muscle mass. Consuming the right nutrients helps in building muscle, as their nutritional value significantly speeds up the growth process.
We have prepared a list of 10 foods that are primarily needed by an athlete. We chose only the main products, in fact there are many more.
Basic nutritional rules for those who want to pump up
We understand the complex system of proteins, fats and carbohydrates.
* 100 g of eggs contain about 12 g of protein, 10 g of fat and less than 1 g of carbohydrates. Caloric content - 157 kcal.
Why are whole eggs so prized? This product is called the gold standard, because nutrients are contained in them in ideal proportions. The relatively cheap food is effectively used by the body for all kinds of growth. They also perfectly regenerate muscles after training. Many people separate the yolk from the protein, but it has long been known that the biological value of an egg is more effective if it is eaten together.
* 100 g of cottage cheese contains 16-18 protein, about 9 grams of fat and about 2 grams of carbohydrates. Caloric content - 159 kcal.
Cottage cheese is a real treasure for athletes. A dairy product contains animal protein and the right amino acids for muscle gain. Casein contained in cottage cheese is able to saturate your body with energy for a long time. Also, the composition of the product is famous for calcium, phosphorus and iron.
* 100 g of chicken breast can yield 23 to 29 g of protein, about 1.8 g of fat and 0.5 g of carbohydrates. Caloric content - 137 kcal.
Chicken breast is valued among athletes for its impressive amount of protein and low fat content. It contains B vitamins to help the body function properly during exercise. It has been proven that chicken protein hydrolyzate affects muscle building no worse than the protein of the same beef. Many athletes consider breast to be the best product for pumping.
* 100 g of trout contains 18.5 g of protein, 4.5 g of fat and 0, 38 g of carbohydrates. Calorie content - 121 kcal.
This product helps to increase protein intake and reduce calorie intake. If you are looking for a diet that is low in calories and high in nutrients, fish is the perfect choice. It also contains healthy fatty acids. For example, omega-3s are known to accelerate muscle growth. Also, many varieties of fish contain selenium and iodine, which protect cells from damage.
* 100 g of lean beef contains 22 g.protein, 7 g of fat and 0 g of carbohydrates. Calorie content - 158 kcal.
Beef contains a large amount of protein, iron and creatine. We have heard a lot about the properties of protein and iron, now let's talk about creatine. Creatine helps to normalize metabolism and restore acidity in the body. This ingredient helps to effectively build muscle mass while increasing overall muscle strength. Creatine is rightfully called one of the main sources of muscle energy.
Training without results. What to eat to make muscles grow
How many extra calories will be required and will fast food go into muscle tissue.
* В 100 g of milk contains 3.2 g of protein, 4.8 g of carbohydrates and 3.6 g of fat. Calorie content - 64 kcal.
Casein is one of the main components of milk. Due to its slow absorption properties, casein ensures the transfer of amino acids to muscle tissues. Milk contains calcium, which is beneficial not only for bones, but also for muscles. This product is also rich in B vitamins. For example, riboflavin provides energy metabolism in the body, and carbohydrates and fats obtained from food provide energy.
* We take almonds as a basis. 100 g of almonds contain more than 18 g of protein, 53 g of fat and about 13 g of carbohydrates. Calorie content - 597 kcal.
We have been told about the benefits of nuts since childhood, but few know what exactly this product is useful for. Many types of nuts contain significant amounts of protein. Nuts are one of the best plant sources of omega-3 fatty acids. The properties of the product also contain fiber and vitamin E, which expand the channels for the delivery of blood and nutrients to cells. Eating nuts makes the walls of blood vessels in our body more flexible.
* 100 g of boiled oatmeal contains about 12 g of protein, 65 g of carbohydrates and 5-6 g of fat. Caloric content - 350 kcal.
Oatmeal is the most popular porridge among athletes. Oatmeal not only helps to gain muscle mass, but also promotes weight gain and weight loss. Oatmeal stabilizes blood sugar and lowers cholesterol. In addition to fiber, this product contains protein compounds necessary for building muscle fibers, as well as healthy fats. Oatmeal has collected almost all the beneficial properties - it contains magnesium, iron, phosphorus, iodine, calcium, potassium and other necessary components. Porridge is rich in antioxidants, omega-3 fatty acids and folic acid.
* 100 g of buckwheat contains 4 g of protein, about 20 g of carbohydrates and 2 g of fat. Caloric content - 110 kcal.
Buckwheat is a complex carbohydrate. The body absorbs this product longer, prolonginga feeling of satiety. Buckwheat contains no fats and simple carbohydrates, but there is fiber, which is good for the gastrointestinal tract. This cereal is high in protein and amino acids, which are essential for building muscle.
* 100 g of boiled beets contains 1.92 g of protein , 10 g of carbohydrates and 0.11 g of fat. Calorie content - 49 kcal.
The most unexpected product in our selection was beets. It has been proven that if you eat a couple of beetroots an hour before training, you can feel an increase in energy. During exercise, your oxygen consumption will decrease - this will increase your performance for the next few hours. How does this happen? The mitochondria of muscle cells begin to work more intensively, thereby generating more energy.