Muscle building foods refer to protein foods that are sources of various amino acids that are important for protein synthesis in muscles. Helping to increase muscle mass, such as meat, milk, cheese, yogurt, beans, and tofu. In addition, exercise should be done in conjunction to make muscle building more effective.

What are some muscle building foods?

Muscle building foods are foods that are rich in protein. Which consists of various amino acids that have properties to stimulate muscle building and prevent the body from breaking down muscle for energy, which results in muscle shrinkage.

A study in 2018 on the benefits of protein and resistance training on muscle growth, published in the journal Nutrients. Found that muscle protein synthesis depends on the quantity and quality of amino acids from various sources that the body receives. The amino acid that promotes muscle protein synthesis the most is leucine. In addition, exercise should be combined with it to maximize protein synthesis.

If you want to gain muscle, you should choose to consume foods rich in protein, as follows:

• Meat and fish such as beef, pork neck, chicken breast, salmon, tilapia
• Animal products such as eggs, yogurt, cheese, low-fat milk
• Nuts and seeds such as almonds, peanuts, kidney beans, black beans, sunflower seeds, chia seeds

However, building muscle by consuming protein foods should be done in conjunction with exercise. In addition, carbohydrate foods should be consumed to provide the body with sufficient energy to use during exercise.

Carbohydrate foods for those who want to gain muscle include rice, oats, corn, quinoa, and processed grains such as whole wheat bread or crackers.

In addition, those who want to gain muscle, especially bodybuilders, should also consume foods that contain fat. Because if the body does not have enough fat or the fat level is very low. It may weaken the immune system. Including the level of hormones in the body may be out of balance, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ. Which can have negative effects on health.

The proportion of muscle building nutrients that should be consumed each day

Those who want to gain muscle should consume the right amount of protein, carbohydrates, and fat to achieve the desired muscle growth without any negative effects on health.

A study looked at recommended nutrient intake for bodybuilders during the off-season, published in the journal Sports in 2019. The researchers recommended that bodybuilders who want to build bigger. And thicker muscles should consume the following nutrients during the off-season:

• Protein 6-2.2 grams/kg of body weight/day
• Carbohydrates : less than 3-5 grams/kg of body weight/day
• Fat 5-1.5 grams/kg of body weight/day

Exercise tips to build muscle

In addition to choosing to eat muscle-building foods, those. Who want to build muscle should do resistance exercises such as push-ups, sit-ups, and dumbbell lifts. They should follow the following recommendations:

• If you exercise with dumbbells, you should start by using dumbbells with the appropriate weight. Do not overdo it by lifting dumbbells that are too heavy for your body to handle. Then gradually increase the weight of the dumbbells when you feel that your muscles are strong enough for more weight.
• Exercise only 2-3 times a week to allow your muscles to recover.
• Do exercises that work multiple muscle groups at the same time. Such as squats, bench presses, or chest exercises using a barbell.
• Exercise under the guidance of a trainer, expert or someone with direct experience to make exercise most effective and reduce the risk of injury.
• Avoid taking any medications or supplements that are advertised as muscle building, as they can have side effects on your health.