15 Foods For Muscle Body Shaping

There are many ways that can be done to form the body muscles. In addition to exercise and train muscles with exercise load, intake of food becomes an important part in the formation of muscle.

Although there are some that are relatively expensive, food resources were used to help build muscle is in fact not always expensive. Some sources Certain foods are easy to find, inexpensive, and even become a daily meal.

The activities build muscle not only interested in men. A number of women were there who want a particular body build muscle and look more toned. Sports imposition be one way to help build muscle. In addition, Dan Go, personal trainers and nutritionists, as released by Livestrong, also recommends the intake of foods that can help the formation of muscle.

An important source of protein to build and repair muscle tissue. Nevertheless, the role of carbohydrates is also taking part in the formation of the recall of carbohydrates into fuel in the process. Here are foods that can build muscles of the body:

1. Beef

Contribution to the formation of muscle beef clinically proven by medical researchers at the University of Texas in 2007. T Brock Symons and associate ensure that muscle protein synthesis increased by 51 percent after the subjects included in the study who consumed about 120 grams of lean ground. In addition, choose beef that is fed only grass. Beef is rich in omega-3 fatty acids, unsaturated fatty acids higher, and solid vitamin A and vitamin E.

2. Meat buffalo or elk

In addition to beef, also utilized buffalo meat and venison, whenever possible. Both types of meat protein source that includes dense vitamin B, iron, phosphorus, selenium, zinc, copper den.

3. Turkeys

Although relatively expensive, turkey is one of the muscles forming foods den sources of protein and 11 vitamins minerals den. Turkey meat also contains selenium which helps reduce the risk of occurrence of certain cancers.

4. Eggs

Whole eggs provide protein. One egg contains 6-8 grams of protein. An egg also rich in vitamins, zinc, iron, and calcium, making it one of the most complete muscle-enhancing foods that can be eaten.

5. The chicken breast

Every 100 grams of chicken breast contains 30 grams of protein with minimal fat. Chicken breast meat include animal protein source that is not too expensive, easy to cook, and can be served with a variety of cuisines. To be sure, the chicken can help build muscle.

6. Fish oil

Fish oil has anti-inflammatory effects (anti-inflammatory), which restores the body more quickly after a hard workout. Fish oil also helps speed up the body's metabolism. Not only used to build muscle, fish oil can also help reduce excess fat.

7. Salmon

Salmon became a potent source of protein which also contain omega-3 acids are good. Both of these materials will help build muscle, and the study shows, it will help boost your metabolism for faster results.

8. Milk chocolate

Milk chocolate, which generally favored children, apparently can help to build more muscle. The study published in the International Journal of Sports Nutrition and Exercise Metabolism shows that chocolate milk is effective in boosting the same positive benefits of sport and also slow thirst.

9. Cheese

According to the Mayo Clinic, the cheese can be mensubsitusi meat as a protein source. About 30 grams of low-fat cheese contributes 7 grams of protein forming muscle, as well as cottage cheese. One cup of cottage cheese contains 28 grams of protein to help the formation of fat. Not only that, a snack made from cottage cheese classified of the proteins slowly digested, so it can withstand hunger longer.

10. Whey Protein

Belonging to the protein absorbed by the body quickly. These proteins become best meal after exercise. Contains amino acids that are essential to build and maintain muscle. The best part of this is whey protein of high biological value. The biological value is a measure of the efficiency of the protein can be absorbed and used by the body for tissue growth. Food sources of animal protein should be also strengthened with other healthful nutrients, such as vegetable proteins, carbohydrates, minerals and vitamins den.

11. Almon

Almonds are a source of good fats den protein. Almonds also contain vitamin E is the most important for the muscles. Powerful antioxidants in almonds also helps fight free radicals den help faster recovery after exercise.

12. Pineapple

Is a rich source of protein-digesting enzymes called bromelein. Tropic fruit is a good addition pasta sport.

13. Potatoes

Carbohydrates into essential nutrients for the body and also helps build muscle. Ubi be one option to replace reserves favors energy and fuels in the process of muscle formation. In addition, sweet potatoes are also packed with vitamins and minerals to help maintain normal blood sugar levels and keep the stomach stays full longer.

14. Spinach

Research at Rutgers University shows that consumption of spinach can increase muscle growth by up to 20 percent. Only, this ought to be a lot of spinach intake. At least you need to eat 1 kg of spinach per day for the same benefits.

15. Kuinoa

If you want a source of carbohydrates that help build muscle, try quinoa. A total of 100 grams of quinoa contains 14 grams of protein with essential amino acids that make it a good addition to the muscle-forming food.