What are good foods for muscle building? - 7 elements crucial to eat to build muscle

What can I do to have a healthy muscle building diet?

Have maintained a healthy body and a happy life, should be a reasonable amount of calories your body needs to be used. There are some key features to achieve a healthy body and muscular.

1. Focus on fruits

To achieve a healthy body, you should be fresh fruit, hygiene, canned or frozen and dry, and avoid fruit juices. To get around 2000 calories, you will need 2 cupsof fruit a day, like 1 small banana, 1 large orange 1 / 4 cup dried apricot and peach.

2. Plans vegetables vary

You have to change plans for the use of vegetables. Eating vegetables like cabbage, ladyfingers, broccoli, green leafy vegetables, orange vegetables like carrots, sweet potatoes, pumpkin, beans and peas, such as beans, kidney beans, blacks beans, chickpeas, peas and lentils, etc.

3. Get Your Calcium-rich foods

You must have 3Cups of milk fat or no fat petite. You can take the same amount of low-fat yogurt and low fat cheese as easily as 11 / 2 ounces of cheese equals 1 cup of milk a day. If you do not like to consume milk, can be lactose free milk or calcium-enriched products and beverages.

4. Make half your grains

They should be 3 ounces of whole grain cereals, bread, biscuits, rice and pasta every day. One gram of 1 slice of bread, 1 cup cornflakes, lunch, 1 / 2 cupcooked rice and spaghetti. You should have seen yourself that cereals such as rice, oats, wheat and corn are known as the whole building muscle diet plan in the list of nutrients.

5. Take plenty of protein

You must select at the top of meat and poultry products and cook food for the schedule. Do not forget your options for high protein diets, which vary with the freshest fish, white chicken, lean beef, beans, peas, nuts and seeds, etc.

6. Improving unsaturatedFats

They should be more than 15% of calories from saturated fat. In general, fats are produced from monounsaturated and polyunsaturated fatty acids in fish, nuts and vegetable oils.

7. Limited amount of salt

Should not exceed 2300 mg of sodium (about 1 teaspoon of salt) on a daily basis. Salt water can not muscle weight.