Some of the best food to increase the muscular mass are cabbage, millet, seeds of hemp, quarka, quinua, salmon, lentils, spinach, avocado, berries, soy bean and others that I will detail later.
The key to increase the muscular mass is not to pump iron until it is exhausted, but to know how to balance his routine of physical activity with a suitable nutrition.Certain food promotes the flow of blood to the muscles, increasing his efficiency and speed to which they are repaired, in order that they could be tightened and grow.
A suitable nutrition of rich food in nutrients not only will help to that his muscles grow more definite, but also it can help to stimulate the efforts to achieve a successful loss of weight based on the fats without losing the muscular tone.
Food to Increase the Muscular Mass in Women and Men 1ra It Divides
1-Cabbage Risada or Cabbage
vegetable East is a great source of iron, an important mineral for the construction of muscle. The iron helps to transport oxygen to the muscles, helps to repair it after an intense exercise and stimulates the synthesis of the muscular fibers.
The Cabbage also is the key to see notable changes in the muscular definition, due to his content of iron also his resistance will increase, which allows him to lengthen and to intensify his training.
Besides all that, the cabbage is rich in vitamin K, which protects it against the high inflammation.
2-Millet
Though technically it is a seed, the millet must treat as a grain. As the quinua, helps to improve the blood flow to the muscles thanks to his content of magnesium, which allows him to develop the muscular mass and the tone.
Even better, this seed has the power to strengthen his body and give him to his muscles the fuel that they need in the long term because it is a great source of vegetable proteins and complex carbohydrates.
3-Seeds of Hemp
These seeds are rich in amino acids, very important in order that the muscles grow and are repaired after the exercise.
Only three soup spoonfuls provide up to 11 grams of protein to digest easily. In addition, these seeds not only favor but they increase the muscular definition thanks to the content of acid gamma - linolénico, an acid greasiness omega 6 that promotes a healthy metabolism and helps to keep the skin, the hair and the nails more alive.
It is recommended to use in moderate quantities since the contribution of Omega-3 is necessary to achieve his effects.
4-Seeds of chia
Chia's seeds are rich in omega 3 and fiber. They reduce the inflammation, strengthen and repair the muscles across the process of synthesis of proteins.
In addition, the fiber prevents it from increasing the sugar in blood to favor the fat. In fact, only two spoonfuls of seed contain 11 grams of fiber.
5-Quinoa
Excelente source of proteins and complex carbohydrates, which helps to support a constant flow of energy in his training.
In addition, the quinua is rich in lisina, an amino acid that helps to repair the fabric and the muscles.
The quinua is a rich source in minerals as the magnesium, which helps to expand the blood glasses and to improve the flow of blood to the muscles.
6-Curd
Curd has two principal components that promote the construction of the muscular mass: the casein and the alive cultures.
On having eaten casein, the blood levels of amino acids increase slowly and remain raised by more time that other lacteal proteins.
The probióticos help to separate into its elements and absorb all the nutrients that he needs to obtain bigger muscles and more forts.
7-Spinach
The spinach is a great source of iron and folic acid, both key nutrients for the formation of red blood cells. In this respect, it is ideal that this food is accompanied of a source of vitamin C as tomatoes, citric fruits, strawberries, peppers, etc.
The spinach also is an excellent source of magnesium, which plays a role importantly in the muscular performance during the training, the production of energy and the metabolism of the carbohydrates.
The levels of testosterone and the levels of muscular force often are correlated directly by the levels of magnesium in the body.
8-Lentils
A cup of cooked lentils contains more than 15 grams of protein and the way of nutritional quality is a rich source of carbohydrates of low index glucémico.
Between many benefits and characteristics, we can mention that they are very cheap, they have a long useful life and are cooked rapidly if they are kept in rest. Also they are an excellent source of iron.
9-Wild salmon
The salmon contains protein of high quality and Omega-3 of long chain, one of the fish with more benefits and properties that they can find in the sea.
These oily acids not only are important for the cardiovascular and cerebral health, but also to separate into its elements the muscular proteins and to anticipate the increase of the formation of proteins from the amino acids in the muscle.
If it does not have the habit of eating oily fish, it can replace it with oil of fish.
10-Sweet-potatoes
One of the best sources of fuel in the world. With high place contained of fiber and carbohydrates, these tubers they have an index glucémico low, which means that they provide long-term energy after the exercise and help to recover the reservations of glucógeno.
The fiber you keeps full in more time, which it helps to avoid to eat in excess. A cup of buckets of sweet-potato has four times the daily dose recommended from vitamin To, that helps to synthesize proteins.
