Contents
Muscle Building
The human body contains about 620 different muscles, and these muscles are made of muscle fibers, which are made up of acids found in proteins and called amino acids. [1] A person uses his muscles to move and perform various activities, and some people take advantage of the large size of his muscles to show off in front of people.
Bodybuilding
Is the sport of bodybuilding of sports that require effort intramuscularly high, with the competition in which on the basis of body shape and the amount of muscle in it (for the amount of fat), the greater the muscle mass in the body and said the amount of fat in it, the chances of winning become greater. This sport depends mainly on exercise and food. [2]
The muscle's need for food
Many people think that building muscle and maintaining muscle mass depends only on training, but this belief is wrong. In addition to training, a person should eat healthy foods that help him maintain his fitness and grow his muscles. [3]
After performing any exercises or activities that depend heavily on muscles (such as bodybuilding exercises), this leads to the demolition of the fatigued muscle fibers, and then the person needs to eat an appropriate high- protein fast absorbing food (such as whey), and 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 protein, and thus the muscle becomes stronger than it was in order to be able to cope with the nature of the effort based on it. [4]
Many of those who play bodybuilding complain that they do not feel any benefit from it, as their muscles remain the same size despite the exercises (albeit difficult) that they do, and the weights that they lift during exercise remain constant without increasing, because they do not care about proper food, or they simply Not aware of this. Failure to eat enough and appropriate food after exercise leads to adverse results, as muscle will be destroyed and will not be rebuilt, because muscle fibers did not receive the amino acids they need. [5]
The best foods for building muscle
Red meat
Red meat should be the main component of the diet for those who want to inflate their muscles. Where it is necessary to eat a meal that contains 3 ounces of red meat, which is equivalent to 154 calories , [6] However, in addition to meat, you should eat major nutrients, such as: iron, zinc, vitamin B , and most importantly protein; As it works to promote muscle growth. [7]
Chickens have skinned off
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 protein part compared to the rest of it. It is necessary to cook chicken in a healthy and beneficial way, by not frying it and not leaving the skin on it. There are also types of meat similar to chicken, such as turkey, which is one of the best white meat as a source of protein. [8]
White cheese
There are many people who do not know the amount of protein present in this cheese, especially cottage cheese . It contains casein protein, which is a slow-digesting protein that helps build muscle, and white cheese is very beneficial, especially for men, and is an excellent source of vitamin B12 , calcium, and other nutrients. [9]
eggs
Contains eggs on a high proportion of protein and nine types of essential amino acids, in addition to a type of fat which is choline and vitamin D , [10] It is necessary to know that the eggs for which there is no harmful effects to health, but the increase in eating egg yolks lead to an increase In cholesterol .
Whey protein
This protein is an easy and convenient source for bodybuilding, and its price is affordable for everyone, and it is usually used when waking up from sleep, or mixed with meals to build muscle mass. [11]
Tuna and other fish
This fish is high in protein and low in fat, and tuna is rich in omega-3 , and essential fatty acids, not only for health reasons. Rather, it helps to lose fat and complete vital body functions such as metabolism. [12] Tuna contains a high percentage of mercury, which is toxic to the body if it is overloaded. 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 to reduce the level of sugar in the blood, and thus it works to reduce fat while preserving the muscles. [14]
Whole grains
These pills facilitate the digestion process, provide more nutrients, and boost the energy level in the body. For example, brown rice can help boost growth hormone, which is very important for encouraging growth and building muscle. [15]
Vegetables and fruits
It is a rich source of antioxidants, it is necessary and important for the health of the immune system in the body, and it provides a range of nutrients such as vitamin C and vitamin E, and provides the important fibers that the body needs, as these fibers help to expel unwanted substances in the body. [16]
Healthy fats
There are some important and beneficial fats for the body, which play an essential role in the production of the hormone testosterone, growth hormones, and are responsible for building muscle. The body needs unsaturated fats and monounsaturated fats that can be found in salmon and other fish, nuts, leafy vegetables, and oils. Like flaxseed and avocado, it is also rich in omega-3, omega-6, and fatty acids. [17]
summary
It is evident from the above that the muscles do not need plastic surgeries or strengthening ones. Therefore, attention must be paid to food, especially whey protein. Because it is considered an easy and convenient source for bodybuilding, and its prices are within everyone's reach, and it is usually used when waking up from sleep, or mixed with meals, or directly after exercise, to build a mass of muscle. [18]
In addition, it is preferable to eat skinless chicken. It is an excellent source of protein, and it is very important for muscle repair, bone health, and weight maintenance, and there are many ways to cook chicken in a healthy and useful way, especially as it contains protein. [19]
References
- ↑ Christian Nordqvist (9-17-2014), "What are muscles?" , MNT , Retrieved 14-11-2016. Edited.
- ↑ Albert Wolfgang, "What is Bodybuilding?" , Evolutionary , Retrieved November 14 , 2016. Edited.
- ↑ Hara Hagikalfa, "Best foods and drinks for muscle recovery" , CalorieSecrets , Retrieved 23-11-2016. Edited.
- ↑ James Kohler (13-12-2011), "Protein - The Foundation Of Building Muscle!" , Bodybuilding , Retrieved 14-11-2016. Edited.
- ↑ Arnav Sarkar, "3 Reasons Why You Are Not Getting Bigger" , Muscle & Strength , Retrieved 11-14-2016. Edited.
- ↑ "The Nutrition of Red Meat" , FitDay , Retrieved 11-11-2016. Edited.
- ↑ Merry Christine (27-6-2008), "The Importance Of Red Meat!" , Bodybuilding , Retrieved 14-11-2016. Edited.
- ↑ Jonathan P. Wade, “The Best Protein Sources for Fitness and Bodybuilding” , MorleyHealth , Retrieved 11 November 2016 . Edited.
- ↑ "7 Cottage Cheese Bodybuilding And Health Benefits" , Shredded Physique , 14-6-2015, Retrieved 11-14-2016. Edited.
- ↑ Paul Saulter (22-7-2016), "Don't Throw Away That Egg Yolk!" , Bodybuilding , Retrieved 14-11-2016. Edited.
- ↑ Will Brink (22-7-2016), "The Whey It Is: The Truth About Whey Protein!" , Bodybuilding , Retrieved 14-11-2016. Edited.
- ↑ Matt Ryan (20-6-2006), "Tuna = The Best Food For Bodybuilders!" , Bodybuilding , Retrieved 14-11-2016. Edited.
- ↑ Mike Roussell, Ph.D. (12-4-2016), "Mercury And Tuna - Setting The Record Straight!" , Bodybuilding , Retrieved 14-11-2016. Edited.
- ↑ "Top 4 Reasons Why Oatmeal Is Fantastic for Bulking Bodybuilders" , GymGeek.com , Retrieved 11-14-2016 . Edited.
- ↑ Andrew Meyers (2-1-2015), "10 Athlete-Approved High-Protein Cereals" , Stack , Retrieved 11-14-2016. Edited.
- ↑ Shannon Clark (20 January 2014), "? Fruits and Vegetables - Why do you need them" , Bodybuilding , Retrieved 11-14-2016. Edited.
- ↑ Dr. Mike Roussell, “Ask the Diet Doctor: Fat-Burning Foods , ” Shape , Retrieved November 14 , 2016. Edited.
- ↑ "When Should I Take Whey Protein?" , CalorieBee , 24-4-2016, Retrieved 14-11-2016. Edited.
- ↑ Shannon Clark (4-10-2015), “8 Ways To Prepare Chicken: Never Be Bored Again” , Bodybuilding , Retrieved 11-14-2016. Edited.
