Foods for muscle growth should be chosen correctly and in a balanced.
For muscle growth it is necessary not only to train, but also to eat right.
Muscle building is a very complex physiological and biomechanical process that can confuse even the most experienced athlete.
Foods contain carbohydrates in the form of glucose, fats in the form of triglycerides, and proteins in the form of amino acids.
Calories serve as a kind of building material for muscles, but you need to be aware of each individual macronutrient and also have an idea of how much of it you are consuming.
When it comes to training and nutrition for weight gain, you need to do everything you can to keep the process simple and beneficial.
First of all, focus on whole foods, that is, those that contain a single ingredient (with minimal additives).
Here are some tips to build muscle quickly at home:
Protein:
- Chicken;
- lean beef;
- Whey protein;
- Fish (lean and fatty);
- Eggs.
Carbohydrates:
- Rice;
- Buckwheat;
- Quinoa;
- Oatmeal;
- Potatoes;
- Fruit;
- Vegetables.
Fats:
- Olive oil;
- Nuts and seeds;
- Flaxseed oil;
- Coconut oil;
- Cheeses;
- Avocados.
Keep in mind that as your diet increases in calories, you may find it increasingly difficult to consume enough whole foods to meet your goals. If this becomes a real problem, look into liquid sources of calories, such as smoothies or coconut/whole milk (depending on individual tolerance).
Once you reach your macronutrient and micronutrient intake goals, you can incorporate processed foods into your diet to increase their caloric content.
Heavy workouts will help you consume excess calories from processed sources more easily at the expense of performance, but they should make up 10-15% of your total caloric intake. Remember – everything is good in moderation.
