Exercise is the most important for muscle growth, but without proper and balanced nutrition, there will be little use for it. At the same time, it is important to understand what foods you need to eat in order to grow muscle, not fat.
Instructions
Step 1
Protein repairs muscle fibers damaged during exercise and builds muscle tissue, so you must eat them for muscle growth. Healthy foods that contain protein are poultry fillets (such as turkey or chicken), asparagus, tuna, eggs, and cottage cheese. The daily protein requirement for a strength-trained person is 80-100 grams of pure protein, which is about 400-500 grams of regular protein food.
Step 2
Carbohydrates are the main source of energy for the entire body and for muscle tissue in particular. The more intense the workout, the more energy you need. Depending on the intensity of the exercise, the rate of carbohydrates that must be eaten for muscle growth ranges from 4 to 8 grams per kilogram of body weight. Complex carbohydrates such as whole grain cereals, brown rice, durum wheat pasta, and legumes are useful.
Step 3
Fats do not need to be completely eliminated from your diet. For the normal functioning of the body, both animal and vegetable fats are needed, the main thing is not to get too carried away with them. The optimal fat content in your diet should be between 20-30%. It is also important to take in fish oil, which are healthy and necessary for muscle growth, the components of which are omega-3 fatty acids.
Step 4
In addition to the foods listed above, for muscle growth, you need to eat yoghurts without flavors and dyes, vegetables and fruits (kiwi fruit, which contains a daily dose of vitamin C, is especially useful) and drink plenty of clean water. Also try to avoid food that is too hot or very cold.
