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Friday, January 11, 2013

What to eat to build muscle

The diet that follows is very important when you want to increase muscle size. The quality of the diet must be strict, with the proteins that should guide and be the main source of food for people seeking increased muscle mass.


How to build muscle

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Those who are dedicated to exercise and we have already obtained the desired results, we can give helpful advice to people who are just starting out and have a nice dream to increase the amount of muscle mass, so it should work out for all areas who want to work and eat protein at every meal time.

Protein food consumption

Athletes and especially people who want to increase their body mass should eat as much protein than an adult should consume 0.8 to 1 gram daily that is for every kg of body weight. The ideal protein consumption to increase body mass of from 1 to 1.5 kg per kilogram of body weight, all based when the person is in the process of training to increase body mass.

Foods that provide protein

To build muscle you must eat the following foods:• Meat: Beef, chicken, turkey, ham, ham.• Fish and seafood: salmon, tuna, sardines, mackerel, hake, monkfish, whiting, fish fillet, shrimp, anchovies, crabs, mussels, octopus.• Legumes: Beans, peas, beans, lentils, beans, chickpeas.• Grains: rye bread, whole wheat bread, corn flakes with milk or dry, you can also eat cooked corn.• Dairy: Especially as skim milk, cheese, yogurt, curd, cottage cheese and cheese.Do not forget to eat eggs that are a good source of protein.
Not mean you should eat only protein, you should include all the food groups in the diet, but it is the proteins that carry the knob to achieve increase muscle mass.


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