The construction of abdominal muscles and sculpture begin long before reaching the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating energy-rich foods along with lifting weights. The correct formula will nourish the exercises, repair the muscle tissue and help you carve your body.
Nutrition Game Plan
- Fruits and vegetables are the basis of all healthy diets, as they provide fiber, vitamins, minerals and liquids. Vegetables contain small amounts of protein.
- Low-fat dairy products provide high-quality essential proteins, carbohydrates and vitamins, such as vitamin D, potassium and calcium. Nutritionists Christine Rosenblum, Ph.D., Wright and Nancy Clark, RD, recommend milk with chocolate as a good drink for healing. If you’re not excited about lactose, you can try yogurt with active cultures.
- Fat-free meat is a great source of protein, iron to transport oxygen to muscles and amino acids, including leucine, which is believed to be Rosenbloom’s engine of muscle growth.
- Dark meat chicken, compared to white meat, provides 25% more iron and three times zinc for a healthy immune system.
- “Eggs contain all the essential amino acids,” says Rosenblum. One day is fine as indicated by the 2010 food, but do not get rid of the egg yolks. According to Rosenblum, “half of the protein in the yolk along with other imported foods such as lutein for eye health”.
- Walnuts, unsalted, raw or roasted, are a good source of protein. It also contains vitamins, antioxidants, fiber and healthy fats.
- Beans and whole grains are high quality carbohydrates that contain small amounts of protein for energy and muscle repair, along with fiber, vitamins and antioxidants.