Top 10 foods for muscle building

Top 10 foods for muscle building

hello to all these people and welcome to all bodybuilding for a new article of nutrition advice then you saw in the title of the video we are going to talk about the ten best elements of muscle gain I learned I did not say mass gain quite simply because these foods you will see we can use them as well in mass gain in maintenance or dryness are generally interesting foods and after depending on the period the period in which you are simply going to adjust the quantities then in these foods there we will have sources of protein but it is not all in bodybuilding it is not only proteins that are interesting for performance and even less for health so we will of course talk about a good source of lipids we going to talk about a good source of carbohydrates we are going to talk about foods that provide vitamins, minerals, fibers that are based on trust, etc., so the idea with its 10 foods there of course is not to us eat them at the same time otherwise it will really make your meals too much but it will be to try to integrate them as much as possible in your food plan because it will help you to see a nutrition of the most qualitative and as you know it we do not keep telling you if you improve the quality of your diet you will also improve the quality of your physique and your performance if you want an example of how to use some of these foods as part of a weight gain menu look at here in a video which completely details a menu of tenacious crisis but it will help you to see more clearly there first food the salmon.

then why the salmon simply because already an excellent source of protein like all the fish and generally most of the meats also one has about 20% protein but at the top particularly interesting is that it is very rich in lipids so in Greece but especially in Greece especially in omega 3 so if you don’t follow us regularly you know omega 3 are really very beneficial lipids for health because they will improve your health in particular I have just told you the performance reduce fatigue reduce the risk of injury in particular by reducing joint inflammation so it is really an essential fatty acid which is essential as its name suggests for your health and for your performance and salmon when a good amount so it is very interesting at this level just small downside with salmon as it is a fish that has passed quite high in the food chain and that overall toxins and waste we will say that food can ingest that animals sorry can manage this stock also in lipids plus the fish is placed at the most potentially it can be polluted by toxins so it is also interesting to sometimes replace it with other smaller and larger oily fish low in the food chain typically mackerel or sardines of course not mackerel or canned sardines in oil because otherwise it does not work if you force-feed if you take sardines filled with sunflower oil but you will bring full of omega 6 9 which are much less interesting than omega-3 and that we must especially try to avoid therefore regularly salmon mackerel sardines as a replacement in addition it is cheaper and it will be just as good for health 2 the fines see we stay a little bit in the lipids then the fines it is an interesting source of protein fibers but it is rather really for the lipids how it used once again for your food plan you are going to be aimed by generating between guin a grams and 1.5 grams of lipids per kilogram of body weight so for some 75 kg for example 75 100 g of lipids per day the fines they have an advantage is that they are easily transportable could not be listened to very s expensive we go to organic stores you find loose fines around 10 12 euros per kilo so it’s really practical to adjust your diet with quality lipids that you can that you can bring with you and eat quite easily and in a way in addition quite discreet little point which is important it is not fines of aperitifs it is not roasted almonds room is dry again in dresses and perfume oil etc no either we will peel nature and I will help you So tell the organic store it’s quite simple you have large columns with bulk demand you put knowing underneath you open you take 500 g 1 kg it is cheap and it lasts a long time of course there are others oilseeds sources so finally other oilseeds sorry in the oilseeds c but the fines for example you have hazelnuts macadamia nuts there are other sources which are as interesting as the fines so you can vary regularly.

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