Bodybuilding and muscle building

 Many young people like to have prominent body muscles, because their prominence gives attractiveness and beauty, so they start looking for sports clubs and practicing exercises that contribute to building muscles, and we cannot say here that one sport is enough, the body should be accompanied by a diet to build muscles and it consists of eating Foods rich in proteins and high nutritional values, and in this article we will discuss the best foods for strengthening and building muscles.

The best foods to strengthen and build muscle

eggs

bodybuilding breakfast

Eggs contain a high percentage of amino acids, and they also provide the muscles with the necessary proteins to build and strengthen the muscles. In one egg, it contains an amount of protein ranging between 6 to 8 grams, in addition to other elements with vitamins and minerals, the most important of which are iron, zinc, and most importantly calcium, which It makes it one of the best foods for strengthening and building muscles, and eggs can be eaten in more than one way: frying, boiling, or by making a cake using oatmeal and it is healthy.

chicken breast

Chicken breast is one of the best foods for strengthening and building muscles. 100 grams of chicken breast contains 30 grams of protein, in addition to a small amount of fatty substances.

fish oil (omega 3)

pre workout meal for muscle gain

It contains a group of substances with anti-oxidant properties, and it also contains other elements such as iodine, which helps the body to recover quickly, especially when exercising, and it also accelerates the body’s metabolic processes, and it is worth noting that it not only works to build and strengthen muscles, but also relieves them. Excess fat is found in fish such as mackerel, salmon and tuna.

Nuts

It is a food rich in calories, vitamins and healthy unsaturated fats, as peanuts are one of the best foods to strengthen and build muscles from the nut family. The nutritional value of 100 grams of peanuts is as follows: 26 grams of protein, 54 grams of healthy fats and other important elements such as vitamins, antioxidants oxidative stress.

Peanut Butter

post workout meal for muscle gain

Red meat

It contains large amounts of fatty acids, specifically omega-3, in addition to unsaturated fats, and it contains many vitamins that reach 400%, the most prominent of which is vitamin A.

quinoa

It contains a high percentage of carbohydrates, which are mainly among the best foods for strengthening and building muscles. It is also rich in proteins, as 100 grams of it contains 14 grams of proteins, in addition to a group of fatty acids.

 Oats

muscle building breakfast

A diet is not without one of the best foods for strengthening and building muscles, which is oats.

It contains a variety of nutrients, the most important of which are proteins, fibers, and carbohydrates, in addition to minerals and vitamins important for muscle building, as 100 grams of it contain 73 grams of carbohydrates, in addition to 16 grams of proteins, as well as antioxidants.

Oatmeal to strengthen and build muscle

olive oil

 Olive oil contains good amounts of nutrients needed for the body, which help in growth, building and strengthening muscles.

Dairy products (milk and yogurt)

Dairy products are good foods that develop muscles because they contain proteins as well as carbohydrates that provide the body with the energy needed to perform exercises, as well as calcium to build and strengthen bones and joints.

sweet potato

It contains very large amounts of carbohydrates, in addition to a group of important nutrients such as minerals and vitamins, and it also helps regulate blood sugar.

berries

vegetarian bodybuilder

There are many types of berries, including red, black, and white, but they are all distinguished as important sources that provide the body with vitamins and antioxidants that play a role in building muscle.

 Spirulina herb.

The spirulina plant is the best food for strengthening and building muscles in a large way, because it contains 65% of the protein mine, and only 20% of carbohydrates, and there are many ways to eat it, so it can be taken in the form of juice or capsules.

pineapple

 It contains large amounts of an enzyme called bromelain, which facilitates the digestion process for the body and prevents any infection of the muscles with inflammation, and thus works to strengthen and maintain the muscles.

spinach

 It contains a group of alkaline acids that preserve and prevent muscle loss, because it is rich in iron, and thus helps to grow the body's muscles by up to 20%.

Drinks to strengthen and build muscle.

water

It is important to drink large amounts of water on a daily basis, because water is full of health benefits for the body and is essential for strengthening muscles, as 76% of muscle tissue consists of water.

coffee

Coffee drink to strengthen and build muscles

A study was conducted on some athletes, where it was proven that coffee helps increase endurance because it contains caffeine, and therefore drinking a cup of coffee less than 45 minutes before exercise is able to increase endurance and raise activity rates and thus perform better exercises and also lift more weights and this affects To strengthen and maintain muscles.