Foods to Increase Muscle Mass
To have a defined and healthy body is no longer a exclusively male concern, the race for the perfect body lay men and women paired in the search. For the skinny people who wish to increase muscle mass following some food tips to help, but we cannot forget that is really necessary to have help from a professional specialized education for both food and training it is of utmost importance.
Food with a high concentration of vitamin B12 helps reducing levels of fat in the body and helps muscle concentration, also helps in the process of formation and renewal of bone, skin and tissue. Great stimulant for the growth of muscle fibers and along with the carbohydrates act in the post work out.
Red meat is comprised of vitamins B3 and B12, iron and zinc nutrients crucial for those who want to see results. Thanks to this concentration of vitamins is essential for building muscles and for boys a special message: red meat is rich in Lycopene substance that strengthens the immune system and prevents prostate cancer. Preferably the lean meat to avoid calories and fat, consume 2-3 times per week. To give you an idea of lean steak has 150 to 200 calories.
Known for high concentration of omega 3, a beneficial fat that stimulates the production of hormones that promotes muscle growth, prevent heart disease and inflammatory arthritis and it is commonly used in the treatment of degenerative diseases such as poorly Alzheimer’s and cancer. Tip: Aim to eat salmon 2-3 times per week after training, together with a portion of rice or other carbohydrate of your choice. Almonds, walnuts nuts Rich in Vitamin E is a great fighter of the radicals free responsible for skin aging, when is in the form of alpha-tocopherol, is also responsible the formation of fatty plaques in arteries and help to low the cholesterol and recovery of muscles after training. Consume 15 units daily, 5 units before breakfast, more 5 before lunch and the lasts 5 units before lunch.
After a heavy workout yogurt is one of the best options for muscle recovery, with a perfect combination of carbohydrates and proteins. Here are some basic characteristics of yogurt: The association of carbohydrates and fruit increases levels of insulin in body, it balances the rates of blood sugar and replace the energy lost in training. It has linoleic which combines agent that accelerates the metabolism and blocks lopogenesis which means the accumulation and storage of body fat. Finally remember that the goal win muscle mass and not to recover the calories lost in workout, so consuming one or two pots per day of yoghurt without sugar or sweetener. Remember to always drink plenty of water.