For the muscles to be strong and beautiful, in the first place, you need strength training. But in this case an important role is played by nutrition. We list the products that should be included in the menu during physical activity for optimal muscle growth.

High-protein foods are very important for levying muscle mass, but carbohydrates and fats are also needed as energy sources. If your goal is to build muscle mass, then you should practice daily strength training and eat right, including in the diet products that increase the lean muscle mass, writes Chronicle. info with reference to Telegraf.

Eggs No list of products for muscle mass is complete without chicken or quail eggs. Eggs contain high quality protein, healthy fats and other important nutrients such as B vitamins and choline. Proteins are composed of amino acids, and eggs contain a large amount of amino acid called leucine, which is especially important for muscle mass gain. In addition, B vitamins are critical for various processes in your body, including energy production.

Salmon Every 100 grams of salmon contains about 22 grams of protein, more than 2000 mg of omega-3 fatty acids and several important B vitamins. Omega-3 fatty acids play an important role in the health of muscle tissue and can even increase muscle growth during weight training.

Cottage cheese One 200 g portion of low-fat cottage cheese contains 25 grams of protein, including a significant amount of an important amino acid - leucine. Like other dairy products, cottage cheese can be bought with different fat content. Fatty cottage cheese supplies the body with a lot of calories. To understand the curd of what fatness to give preference, you should start from how many calories you want to add to your diet. Regardless of which type you choose, it is an excellent appetizer for muscle growth.

Tuna In addition to 23 grams of protein for every 100 g, tuna contains a large amount of vitamin A and several B vitamins, including vitamin B12, niacin and vitamin B6. These nutrients are important for optimal health, energy and exercise. In addition, tuna provides the body with a large amount of omega-3 fatty acids that can support muscle health. Its use can be especially important for the elderly. Studies have shown that omega-3 fatty acids can slow down the loss of muscle mass and strength that occurs with age.

Chicken breast There is a good reason why chicken breasts are considered the main product for building muscle mass. This product is rich in protein - each 100 g serving contains about 31 g high quality protein. Chicken breast also contains a significant amount of B vitamins, niacin and B6, which can be especially important if you are physically active.

Shrimp.

Shrimp - almost pure protein. Each 100 grams of shrimp contains 21 g of protein, 1 g of fat and 0 g of carbohydrates. Although healthy fats and carbohydrates are important in your diet, including shrimp is a simple way to get protein to build muscle without excess calories. Like many other protein products of animal origin, shrimps contain a large amount of the amino acid leucine, which is necessary for optimal muscle growth.

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