Gyms and rigorous exercises alone are not enough to get tight muscles and enjoy high physical health and fitness. A healthy protein-rich diet should be followed along with exercise. What are the ideal nutritional foods for that?
When wanting to lose weight, most people turn to the gym, where they start burning calories through harsh and exhausting exercises, in addition to following harsh diets, paying attention to food and calculating the calories that we may gain. On the other hand, those who want to build tight and large muscles, must follow a special diet and pay attention to the quality of food consumed, in addition to sports. Some foodstuffs may contain the proteins needed to speed up the process, and avoid harmful processed substances.
In addition to the well-known ways to build muscle in terms of proper healthy nutrition and exercising correctly and regularly, people who eat 5-6 small, thoughtful meals during the day, instead of 3 large meals, may find a faster and better result, according to what was published by the (Muscle in Fitness) magazine website. British.
In terms of proper and appropriate nutrition and foods that contain high levels of vitamins, minerals or protein, nutrition expert and fitness trainer Frank Scheidter, in an interview with the German website "Heal Praxis.net", indicated the necessary foods, including:
Fish: especially tuna and salmon, where fish contain a large amount of proteins, which may exceed 21 grams per 100 grams of fish, as well as antioxidants that protect against serious diseases such as cancer.
Turkey: It contains a small percentage of fat while it contains a high percentage of proteins, in addition to its wonderful taste, especially with a few additives such as oil, herbs and garlic.
Eggs: rich in protein, but it is misunderstood for the increase in cholesterol in the blood, so doctors advise not to eat more than two eggs per day.
Cheese: It is said to be a friendly fat, as it contains a low amount of calories and an amount of at least 11 grams of protein per 100 grams of cheese.
Yoghurt (Quark): It's no longer a secret.. It contains few calories while high in protein and amino acids.
Ginger: Strengthens blood flow to the muscles, and an effective home remedy for colds. It is recommended to add ginger to daily tables regularly, whether as a hot drink such as tea, or as a spice.
Soy: An excellent vegetable source of protein, it also contains a huge amount of potassium.
Pistachios: Nutrition and sports experts recommend eating pistachios regularly, because they contain high levels of potassium and protein, and a low percentage of calories compared to other nuts.
Watercress: protects cells from damage, and contains a lot of iron, it can be served with labneh or cheese to form a complete healthy dish.
Hartser cheese: Unlike gouda cheese or butter cheese, which contains many calories. Hartsey cheese is rich in protein and low in calories.
Of course, you should not rely on these foodstuffs only, but meals should contain various vegetables and fruits, in addition to exercising 2-3 days a week, not neglecting the rest time. The body needs sleep and rest as well to grow muscles during it.
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