Eating well is essential, but not just for keeping fit or achieving an ideal weight. For those who want to do weight training and build muscle, it is very important to eat the right things. Here are 9 foods that will help you keep your energy levels up and promote muscle gains.
Legumes are good sources of protein and fiber. In 100 grams of dried lentils, for example, there is about 25 grams of protein and 30 grams of fiber (about half of the recommended daily amount). How about a nice plate of red curry lentils after training?
It is no secret that eggs are the best source of protein out there. A hen's egg provides about 7g of protein, and its biological value is about 100. Thigh high value means that, because the egg’s protein is so similar to the protein produced by your own body, it is more easily absorbed and used to build muscle mass. Two hard-boiled eggs are a perfect post-workout snack.
RELATED: Tell me what you eat before a match
3. FLAX SEED OIL
If your goal is to keep fit, you should definitely have flax seed oil in your diet. It is nourishing and rich in omega-3 fatty acids, which are important for heart and brain health.
Quinoa is perfect for replenishing reserves after a free body workout. In 100g there is 15g of vegetable protein. This cereal is also rich in magnesium (275 mg), which is very important for muscle contraction.
Ginger strengthens the immune system and improves blood flow to the muscles, helping to alleviate post-workout muscle pain. It also promotes the dissolution of lactic acid and its transformation into muscle tissue.
6. MILK BOWLS
If you often do weight training and you want a protein breakfast, there is nothing better than protein pancakes with milk flakes. This meal is hypocaloric and contains lots of protein and carbohydrates. The milk flakes contain an essential amino acid, tryptophan, which helps you sleep better. Rest is also a key ingredient in any good training regimen.
Coffee increases your blood pressure and heart rate. For this reason, even though it is able to give us a good burst of energy, you must not abuse it. Black coffee, without milk or sugar, and in moderation, is all you require.
Small but very powerful, blueberries contain few calories (40 in 100 g) and are also good antioxidants. These are best enjoyed with oats and natural yoghurt.
Nuts and seeds are essential for muscle growth and are rich in protein and good fats. Walnuts, in particular, contain good unsaturated fats.
RELATED: 6 Things To Avoid After Training