Muscular men like Channing Tatum or Zinc are indeed the idols of many women. Are you also interested in having such a body shape? If so, you need to exercise and eat food to build muscle in the body!
One of the foods to build muscle is that contains protein. Most of the protein from food that enters the body will build and repair damaged muscles.
According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, the average adult needs 0.8 grams of protein per kilogram of body weight per day.
Meanwhile, regularly exercising people need 1.1-1.4 grams of protein per kilogram of body weight a day. For athletes, they need about 1.5-2 grams of protein per kilogram of body weight in a day.
Muscle Building Foods
The following are some foods to build muscle that you can make a choice:
Guava has 4.2 grams of protein per serving cup. This content can meet three times your daily protein intake, you know!
Not only that, guava also contains vitamin C, which can improve collagen function and improve circulation.
That way, this one fruit is also good for inhibiting signs of aging on the skin.
2. Greek Yogurt
You need strong bones to properly support the muscles. Therefore, in addition to protein, you also need calcium intake. This is because calcium plays an important role in the contraction and relaxation of muscles to prevent cramps.
One of the foods that contain calcium that you can make a choice from is greek yogurt.
This intake contains almost twice the protein as regular yogurt, which is also good for helping to strengthen bones.
For optimal results, choose the plain type of greek yogurt, aka not mixed with sugar. If it’s too sour or you want a little naturally sweet sensation, you can add honey or blueberries.
Quinoa is fantastic food in that it is one of the few plant-based muscle-building foods that have a complete protein.
It is called a complete protein because it contains nine essential amino acids needed by the body.
For those of you who are vegetarians or vegans, quinoa is a protein supplier that can be used as the main choice.
One cup of roasted soybeans contains 37 grams of protein. You can also eat soybeans that have been processed into milk, tempeh, miso, or tofu.
Soybeans are also rich in magnesium, which is a nutrient to help metabolize energy, especially if you often do weight training.
Salmon is classified as a food that contains high protein for muscle building.
This is because salmon fat contains omega-3 fatty acids, which, when combined with regular exercise, can reduce body fat more effectively. Cenforce 150 and Fildena 150 can help improve physical health.
6. Lean Beef
Did you know that lean beef is also included as a muscle mass gain food? This is because Every 3 ounces of lean beef contains 23 grams of protein.
In addition, lean beef is also a good source of iron for the body. Iron plays an important role in oxygen transportation.
Low iron levels can cause fatigue, decrease exercise performance, and lead to reduced immunity.
7. High Protein Milk
Cow’s milk or soy milk is examples of high-protein drinks that are very good for the body.
With the combination of consuming high protein milk and regular exercise, a muscular and muscular body is no longer a dream.
Eggs should be cooked first so that the protein in them is more easily absorbed by the body.
Don’t forget to combine food consumption to build muscle with regular and regular exercise so that the results can be felt.