To develop good muscles, you need not only to actively play sports, but also to eat right. This is especially true for people involved in weightlifting or bodybuilding.
Instructions
Step 1
Eat more protein. It is from him that muscles are largely composed. Both plant and animal products can be a source of it. First of all, add more meat and fish to your diet. In this case, it is advisable to choose lean options - chicken fillet, veal, beef, lean pork. Most useful is sea fish, as it contains a lot of fatty acids that help in the assimilation of proteins. Don't forget about seafood - mussels, shrimps, squid. Among plant foods, focus on legumes and dates.
Step 2
Eat eggs regularly. They can be eaten boiled, scrambled or even raw, for example, in cocktails. In the latter case, do not forget about the danger of contracting salmonellosis.
Step 3
Be moderate in your protein intake. The human body can only absorb a certain amount of nutrients per day. For example, this is 2 grams of protein per kilogram of body weight per day. For example, 100 g of chicken contains 30 g of protein. That is, a person weighing 75 kg does not need to consume more than 500 g of this product per day to build muscle mass to fully provide himself with proteins.
Step 4
Don't forget about dairy products. At the same time, it is desirable that they are low in fat and sugar. Sour milk and low-fat natural cottage cheese are most suitable.
Step 5
Eat enough, but not excessive amounts of fat. The best source is vegetable oil, which can be used to cook most of your meals.
Step 6
Drink plenty of water, at least two liters a day. This is necessary for active training that accompanies building muscle mass.
Step 7
Introduce sports nutrition into your diet - protein shakes and bars. But we must not forget that these products will not replace natural proteins, vitamins and microelements for you.
