7 Essential foods for muscle development
Nutrition is an integral part of the muscle development process. In fact, all training, whether intensive or not will not be enough to develop strong muscles if you do not adapt your diet appropriately. Whilst muscle development is largely dependant on the physical efforts made, an adequate, balanced and healthy diet can make a noticeable difference. Muscles need nutrients to function properly, which are present in foods.
Egg Whites – All athletes will tell you, egg whites are essential during the process of muscle development. With 12g protein per 100g, egg whites contain superior protein which helps muscle development. These proteins are rapidly absorbed by the body, and help with muscle gain. In addition, egg whites also have the advantage of being rich in vitamins and minerals, with a low carbohydrate content. Please be noted, it is not advisable to eat raw egg whites.
White Meats – Turkey and chicken play an integral part of a fitness diet. To promote the process of muscle development, lean meats are not to be neglected, because they are excellent sources of protein. In addition to being very rich in protein, lean meats are low in saturated fat. However, care must be taken to remove the skin because they often contain large amounts of fat and cholesterol.
Fish – During the muscular development process, it is imperative to not neglect essential fatty acids. Consuming fatty fish is therefore essential during the process of muscle development. Salmon, tuna, mackerel, and herring are fish rich in essential fatty acids such as omega 3. These fatty acids are directly involved in the production of testosterone, and also help to reduce inflammation of the muscles. Tuna contains virtually no carbohydrates, making it ideal for snacks between meals.
Sweet Potato – If you would like to improve your muscular development process, replace your potatoes with sweet potato. Rich in complex carbohydrates, sweet potato has the advantage of providing long-lasting energy, making them ideal after physical exertion. In addition to its complex carbohydrate content, sweet potatoes are rich in vitamins A and B, and in mineral salts such as calcium; iron, potassium, and phosphorus.
Red Meats – Red meat is an excellent source of essential amino acids for muscle development. Rich in vitamins B12, zinc, and iron, red meat is an ideal food for athletes. Red meat is also rich in creatine, an amino acid which is essential for energy production and muscle development. However, red meat contains a lot of saturated fatty acids, which is why it is not advisable to consume more than 2 to 3 times a week during the process of muscle development.
Pasta – Pasta is also ideal during a process of muscle development. Rich in carbohydrates, fiber, and protein, pasta brings energy to the body and supports muscle growth. Accompanied by white meat or tuna, pasta can help you in your approach.
Water – When talking about muscle development, protein is often the food that comes to mind. However, water is an indispensable part of getting into muscle. What is the point of training and adopting a healthy diet if you are dehydrated? Composed of 70% water, the body has a vital need for water to function well. When dehydrated, your muscles and concentration will not be at their maximum capacity during physical exercise, which can cause problems or wounds.