When the battle with extra pounds is over, it develops into a stage of the struggle to build muscle mass. Spectacular relief is trying to achieve both men and women. Although, frankly, representatives of the beautiful half of humanity often place the greatest emphasis on the gluteal zone and the press area. Therefore, when visiting the gym, you need to know the key food tricks.
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1. Salmon. A piece of red meat of the most delicious sea fish should be steamed exclusively. Sixty to seventy grams is enough. Salmon is called a storehouse of vitamin D, which helps to absorb calcium - the most important macronutrient for building muscle mass.
2. Pineapple. An exotic fruit is no worse than pharmacy products, it defeats post-workout muscle aches, and also contains a protein and carbohydrate metabolism catalyst called “bromelain”. Therefore, a few slices of fresh pineapple will be the perfect ending to a solid meal.
3. Beef. Unlike pork, cow meat can be fried to a state of incomplete readiness. You must select a lean piece in the store. A standard three-centimeter-thick steak is enough to fry for four minutes on each side. So the meat retains the largest amount of creatine - a substance that allows the body to generate energy during the training process.
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4. Red grapes. The most useful part of the berry in terms of building muscle mass is the skin. It contains resveratrol, an anti-inflammatory antioxidant. Only ten to fifteen grams of red grapes a day will significantly reduce the likelihood of injury during strength training.
5. Ginger. Daily use of ginger can reduce the aches that occur after intense work in the gym by a quarter. Enough two or three grams. Ginger is a very spicy root that many people are used to seeing only in sushi bars. However, they can be seasoned with light soup and even tea.
6. Arugula. Researchers unanimously agree that muscle fatigue occurs due to the rapid loss of calcium during communication with simulators. A 100-gram serving of arugula contains a fifth of the daily dose. Therefore, it is very useful to use it a couple of hours before training.
7. Avocado. The exotic fruit contains a quarter of a hundred of the most useful substances that help the body absorb beta-carotene and lycopene more efficiently. These substances accelerate muscle recovery even after serious training. Three avocados a week is enough.
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8. Sea bass. A 200-gram fillet of sea fish contains a quarter of the daily dose of phosphorus. He plays far from the last violin in the process of nucleotide synthesis, which reduces the amount of lactic acid in the muscles. As for the cooking method, sea bass fillets are best cooked.
9. Mackerel. By eating smoked mackerel, a fighter for body relief lowers blood pressure to safe levels. This allows you to relieve inflammation in the muscles that occur after working with simulators. So, post-workout aches will be much easier. One hundred grams a day is enough.