2023-07-03 00:14:48
modern life
These products are characterized by the amount of protein they have, a relevant aspect for tissue repair, before and following exercising.
2/7/2023
When a person decides to commit to exercise, they should keep in mind that nutrition is essential. Whatever the routine, maintaining a correct diet is key to witnessing the results.
Mainly, in cases where you want to gain muscle mass, meals are a foundation to positively change your physical state. White and red meat, cereals, legumes and nuts are the most recommended for the diet, but there are other foods that also contribute.
Proteins are fundamental macromolecules for the correct functioning of the organism. They are responsible for building muscle mass, which makes their consumption a key aspect to achieve hypertrophy. In addition, they have amino acids in charge of carrying out different vital functions of the organism, such as the protection of defenses or chemical reactions of the cells.
The human body needs to incorporate proteins from different foods to acquire muscle mass. Having to rebuild tissues from the effort of exercise, a diet with the right foods is required.
The research, Effect of the type of dietary protein, animal or vegetable, on the muscular adaptations generated by a strength training program, explains that the two main stimuli of muscle protein synthesis are dietary intake and vigorous physical exercise. It also emphasizes the best times of the day to consume them.
Although the intake before and following training is important, the incorporation of proteins following intense physical activity is another key aspect, since they are the ones that produce a greater recovery, since the tissues are damaged and, therefore, more receptive.
The daily protein intake per healthy adult, in someone who performs minimal physical activity, is 0.8 grams per kilogram of body weight. In other words, an adult weighing 70 kilograms can consume regarding 56 grams of protein per day. In that order of ideas, the report, Dietary protein intake and human health, revealed the best foods to gain muscle mass. Yes or yes, they must be on the diet.
First up are the asparagus. This vegetable provides 1.6 grams of protein and one serving provides 12 calories of fiber, potassium and carbohydrates. Hand in hand with this appears broccoli, which is a vegetable with multiple uses in the kitchen. It can be used for various mixtures, such as soups, scrambles, cakes, omelettes and fillings.
Tofu has 76 calories in the same proportion of 100 grams, in addition to a contribution of potassium, sodium and 4.8 grams of total fat. Mixed with it in various dishes, cheese in its milkshake presentation is another key product for muscle mass. It is rich for breakfasts and onces, because it contains between eight and ten grams of protein per 100 grams of portion.
On the other hand, bread made with rye flour provides 48 grams of carbohydrates and 260 calories. One of the breads most chosen by athletes. Likewise, yogurt is ideal, mainly to accompany breakfasts and smoothies. It provides 59 calories per 100 grams and can be combined with different cereals to increase its protein potential.
A fundamental food is chicken eggs, research indicates that the amount of protein depends on the size, but on average it provides between ten to 12 grams. It is a key food from a nutritional point of view, especially for athletes. In addition to being one of the most versatile in the kitchen.
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