Exercise is not enough to build muscle and amplify, it must also pay attention to food because the foundation in building muscle, and supply the body with energy and necessary vitamins and protein.
Remind you the 10 best foods to help build muscle effectively.
1.eggs
Eggs are more foods rich in protein and amino acids, including omega-3, which is a very important element to build muscle, because this element is working to increase the representation of the protein and thereby facilitate the absorption of muscle to him.
2 nuts
It is an important source and rich in fiber and good fats for the body, it's also very rich in energy needed for training and lifting weights, and prefer eating nuts faith, which does not contain any salts or additives, and the best kinds of nuts, walnuts and cashews, pistachios and almonds.
3 cocktail banana with milk and fruit
It goes Earbohedrat and protein needed to build muscle, and contributes to increased metabolism and increase the energy stored in the muscles, as he Ashml digestion process.
4 white full-fat cheese
Full-fat cheese containing a high proportion of protein, it also raises the rate of amino acid or amino acids in the blood, as well as on the amount of beneficial bacteria to the body, which facilitates the digestion process and make the most of food.
5 chickpeas
As it contains a very high percentage of carbohydrates and fiber, Vkob one of chickpeas contain 45 grams of carbohydrates, which provide energy for the body, in addition to 12 grams of fiber.
6 minced meat fat-free
It is the most important and richest source of protein and amino acids needed to build muscle, as he is also rich in vitamin B and Een.
7 grilled chicken
It is available dramatically in all restaurants and even in the supermarket, and is one of the healthy foods because of the white meat rich in protein and amino acids.
8 lentils and legumes
It is the cheapest and the richest source of protein and carbohydrates, Vkob one of lentils contains 40 grams of protein, as well as carbohydrates.
9 salmon
The richest source of amino acid called omega-3, which is very important to build muscle and heart health, and if you're someone who does not like to eat fish, you can restore eating fish oil capsules, which is cheap and available in all pharmacies, and shops.
10 yellow cheese
It is one of the most important secrets to build strong muscles, and increase the body's metabolism, as it contains beneficial bacteria, contribute to facilitate the process of digestion, and thus make the most of the food, as yellow cheese that provide the body with a large amount of energy
