The best bodybuilding meals to build muscle

The most important foods to build muscle

The best bodybuilding meals to build muscle

Muscle Building

 The human body contains about 620 different muscles, and these muscles are made of muscle fibers consisting of acids contained in proteins called amino acids. The man uses his muscles to move and perform various activities, and some benefit from the large size of his muscles to show off in front of people because they are considered aesthetics, since the narrow body that contains large muscles is desirable for many people.

sport Bodybuilding

 Bodybuilding is a sport that requires high muscular effort, as competition depends on the shape of the body and the amount of muscle in it (in relation to the amount of fat). This sport is mainly based on exercise and food.

 Muscle need for food

 Many people believe that building muscle and maintaining muscle mass depends only on training, but this belief is wrong. In addition to training, a person should eat healthy foods that help him keep fit and grow his muscles.

 After doing any exercises or activities that rely heavily on muscles (such as bodybuilding exercises), this leads to the demolition of muscle fibers fatigue, and then a person needs to eat the appropriate high food with a rapidly absorbing protein (such as whey), so the body uses amino acids In protein to restore muscle restoration and building, as the main component of muscle fibers is the amino acids present in the protein, and thus the muscles become stronger than they were in order to adapt to the nature of the effort based on that.

 Many people who play bodybuilding complain that they do not feel any benefit from them, and their muscles remain the same size despite exercises (if difficult) and the performance they lift during exercise remains constant without increasing, because they do not care about proper food, or that they simply do not They realize that. Lack of adequate food intake after exercise leads to negative results, as the muscles will be destroyed and will not be rebuilt, because the muscle fibers have not received the amino acids they need.

 The best foods to build muscle

 Red meat

 Red flesh should be a staple of the diet for those who want to inflate their muscles; Where you should eat a meal containing 3 ounces of red meat, which is equivalent to 154 calories, but it is necessary to eat in addition to the main nutrients of meat, such as: iron, zinc, vitamin B, and most importantly protein; It also promotes muscle growth.

 Skinless chicken

 Chicken is an excellent source of protein, and is very important for muscle restoration, bone health and weight maintenance, and chicken breast is the part that contains protein compared to the rest of its parts. Chicken must be cooked in a healthy and beneficial way because it is not fried and does not leave the skin on it. There are also chicken-like types of turkey, which is one of the best white meats as a source of protein.

 White cheese

 There are many people who do not know the amount of protein present in this cheese, especially cheese. Contains casein protein, which is a slow-digesting protein that helps build muscle. White cheese is especially useful for men, and is an excellent source of vitamin B12, calcium and nutrients. The other one.


 Eggs contain a high level of protein, nine types of essential amino acids, in addition to a type of fat, choline and vitamin D. It is necessary to know that eggs do not have any harmful effects on health, but an increase in the intake of egg yolks leads to an increase in cholesterol.

Whey Protein

 This protein is an easy and comfortable source for bodybuilding, and its prices are affordable for everyone. It is usually used when waking from sleep, or mixed with meals to build a mass of muscles.

 Tuna and other fish

 This fish contains a high protein and less fat, and tuna is rich in omega-3, and essential fatty acids are not only for health reasons; Rather, it helps to reduce fat and complete vital body functions such as metabolism. Tuna contains a high percentage of mercury, which is considered toxic to the body in the event of an increase, so some people prefer to replace tuna with sardine because it contains less mercury.


 It is an ideal source of carbohydrates; It helps to reduce blood sugar, and thus works to reduce fat while maintaining muscle.

 Whole grains

 These pills facilitate digestion, provide more nutrients, and boost energy levels in the body; For example, brown rice can help boost the growth hormone, which is extremely important to encourage growth and muscle building.

 vegetables and fruits

 It is a rich source of antioxidants, as it is necessary and important for the health of the immune system in the body, and provides a range of nutrients such as vitamin C and vitamin E, and provides the important fibers that the body needs, as these fibers help to expel unwanted substances in the body.

 Healthy fats

 There are some important and beneficial fats for the body, which play a key role in the production of testosterone and growth hormones, which are responsible for building muscles. The body needs unsaturated fats, monounsaturated fat that can be found in salmon and other fish, nuts, leafy vegetables, and oils Like flaxseeds and avocados, they are also rich in omega-3, omega-6, and fatty acids.


 It is evident from the above that muscles do not need plastic surgery or tonics. Therefore, food must be taken into account, especially whey protein. Because it is considered an easy and comfortable source for bodybuilding, and its prices are affordable for everyone, as it is usually used when waking from sleep, or mixed with meals, or immediately after exercise, to build a mass of muscles.
In addition, it is preferable to eat chicken without skin; It is an excellent source of protein, as it is very important for muscle repair, bone health and weight maintenance, and there are many ways to cook chicken in a healthy and beneficial way, especially as it contains protein.

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