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5 essential products for building muscle mass
Table of Contents
1. Poultry and its products
Poultry meat, including chicken, is a staple in many athletes' diets. Poultry is one of the most popular animal products in Poland. What is the reason for this popularity? Firstly, the high content of high-quality easily digestible protein approximately 20 g of protein per 100 g of product. Additionally, the nutritional value of poultry protein is high, compared to the recommended amino acid pattern by the FAO/WHO. However, poultry meat is very lean and the fat content under the skin is also very easy to remove. Compared to meat from other animal species, poultry meat also has a more favorable ratio of unsaturated to saturated fatty acids. Moreover, it contains large amounts of zinc, magnesium, potassium, fat-soluble vitamins: A, D, E, and B-vitamins. It is worth noting that poultry meat contains heme iron, which is much better absorbed by the human body than non-heme iron. Chicken eggs are also an interesting food product. For a long time, their consumption was considered a cause of increased cholesterol levels, but for some time now they have been recognized as an important component of a healthy diet. One egg weighing about 56 g provides about 80 kcal and contains about 7 g of protein. The proteins found in eggs are of high quality, complete and very well absorbed by the human body. In addition, eggs contain compounds such as B-vitamins, fat-soluble vitamins A, D, E, and K, as well as nutrients such as lutein, phosphorus, calcium, magnesium, zinc, selenium, iodine, potassium, sodium, manganese, iron, omega-3 and omega-6 fatty acids.2. Fish and marine produce
Fish meat is increasingly becoming a favored item on the athlete's menu. It encompasses more than 90% of light, effortlessly digestible, and primarily complete protein, which is also associated with an elevated content of exogenous amino acids. Additionally, fish serve as a source of indispensable omega-3 fatty acids in the sports diet. These compounds facilitate the proper functioning of the cardiovascular system and also stabilize cholesterol levels. Based on research, it is also discerned that omega-3 acids can amplify the strength and endurance of athletes by enhancing their metabolic processes. Moreover, fish are an excellent source of numerous minerals and vitamins, such as vitamins A, B, D, phosphorus, magnesium, selenium, calcium, iodine, fluorine, manganese, or potassium. Seafood is increasingly being incorporated into diets, and rightly so, as their consumption bestows many advantages to the body. Similar to the previously discussed fish, they are characterized by low caloric content and minimal carbohydrate content while having a high nutritional value. Apart from being a source of complete protein and polyunsaturated omega-3 fatty acids, specifically EPA and DHA, they contain substances like vitamin B12, B3 (niacin), A, D, E, iodine, selenium, zinc, or calcium.3. Green vegetables
Vegetables are a very good source of valuable ingredients such as fiber, vitamins and minerals. During physical exercise, green vegetables produce oxygenated organisms, which, due to their high levels of antioxidants, can prevent the development of numerous diseases and promote the cleansing of the body of unnecessary and harmful metabolic products. Antioxidants should certainly not be lacking in the diet of physically active people and athletes. In the course of physical exertion, oxygen-rich organisms are produced in vegetables, which are also produced in excess quantities and can lead to damage to the cell DNA. During the period of increased exercise, organisms show a greater need for antioxidant compounds, which should also be supplied.4. Healthy carb sources
Carbohydrates are chemical compounds consisting of carbon, hydrogen and oxygen atoms. They are crucial for the proper functioning of the human body as they provide a basic source of energy. Carbs are present in many food products, but not all sources of these substances are beneficial for health. Therefore, it is worth focusing on such carb sources that are not only tasty but also beneficial for the body. Carbs perform many other functions, for example, they are essential in the process of oxidation of fatty acids. In the case of a deficiency of sufficient amounts of digestible carbs in the diet, there is a risk of incomplete combustion of fatty acids and the formation of ketone bodies. Moreover, some carbs such as dietary fiber are a nutrient reserve for humans, which allows maintaining the proper blood sugar level and providing an adequate amount of energy even up to 12 hours. Other carbs such as dietary fiber improve digestive function, reduce hunger and protect against gastrointestinal diseases. The best and most valuable carb sources in the diet are: whole grain products such as oatmeal, pasta, rice, bread, oatmeal; fruits such as bananas, cherries, blackberries, dried dates, pears; vegetables such as white beans, garlic, pea seeds, corn; as well as other products such as nuts, soybeans, honey, milk.5. He's also loaded up on dairy products and their processing
Dairy products and their processing, along with meat, are one of the primary sources of full-fledged protein, which is essential for building muscle mass. Lean cheeses, cottage cheese, and kefirs are a very good solution for people who cannot consume meat products daily or want to change their diet. Milk and its products are a valuable source of many vitamins and minerals. We are primarily talking about vitamin D and calcium, which are particularly important for the bone system, especially for those who exercise and the elderly. Furthermore, milk and its products contain significant amounts of phosphorus, magnesium, potassium, zinc, vitamin A, and vitamins from the B group, especially riboflavin and vitamin B12. Scientific research also shows that dairy products promote the release of energy and reduce its storage in cells. Additional analyses also confirm that milk and its products reduce the risk of certain metabolic disorders and are an important element of prevention for cardiovascular diseases. One of the main proteins in milk is casein. It is an allergic compound, but for healthy individuals, it should not be a problem to include products containing this substance in their diet.6. Overview
Nowadays, creating a nutrition plan is very simple because knowledge about healthy eating habits is widely accessible, and a wide range of products are offered in stores that can be included in the diet. The nutrition plan during muscle building phase should take into account the correct number of calories, and the meals should be healthy and, above all, tasteful. The above-mentioned ingredients are my suggestions for products that should be present in the diet of individuals who are actively working on their muscle mass. Of course, there are also other products that are equally useful. The reason why I chose these products is simple - I use them myself and they have not disappointed me so far.
