Who mesh to win a firm body needs protein. ?? Without it, the muscle does not form and the effect of exercise does not appear ??, says nutritionist Mariana Klopfer, the Nutricius clinic specializing in sports nutrition in São Paulo. But protein is not all! Carbohydrate, good fat, water, vitamins and minerals are also important to gain muscle mass. And all this you get the food. That is, to make strategic choices.
- 1. Chicken
You know that animal proteins are considered the best for the muscles, is not it? But beware: next may come to a giant dose of saturated fat and cholesterol. That’s why the chicken (since devoid of the skin) is a good option for those who need protein, but do not want to put the heart at risk. A large fillet has 32 grams of protein and almost no fat. If you prefer red meat, stick with lean cuts (topside, duckling, rump).
As and when consuming: 1 large fillet (110 g) two or three times a week.
- 2. Beans with Rice
This partnership is perfect because the bean amino acids are joined to the rice and form the protein. So together, they help repair the muscles. carbohydrate source, the rice still provides energy, another important fuel for the recovery process of the muscles. As and when consuming: 1 shell beans and 2 tablespoons () of rice, three or four times per week.
- 3. Tofu
Not everyone likes the soy cheese flavour. But of all the products on grain basis, it is the most concentrated protein and calcium, protecting muscles and bones. It is also rich in magnesium, a mineral that prevents the weakening of the compounds participating in the energy supply process. But what stands out most in tofu are the isoflavones ?? substances which contribute to the balance of female hormones. What does this have to do with lean body mass? When the hormones are in balance, fat accumulation decreases and the muscles worked in the exercise appear more.
- 4. Quinoa
Rare are the vegetables with the quantity and quality of protein quinoa. In each grain, it carries essential amino acids, three branched-chain (leucine, isoleucine and valine) – BCAA amino acids and whey protein (protein supplements used by athletes before and after training to preserve the muscles). ?? Quinoa is a great food for lean mass gains, with the advantage of having little fat and is cholesterol-free and sugar ??, says the mining nutritionist Ronaldo Gontijo, who two years ago evaluates the grain in their benefits athletes patients. Quinoa also has carbohydrate (energy guarantees), as well as fibre, vitamins and minerals. How much and when to consume: 2 to 3 tablespoons (soup) of quinoa flakes hit the fruit juice 30 to 40 minutes before exercise and after.
- 5. Egg
What is the best part for the muscles: the light or the yolk? Both! Understand why: the light is rich in ovalbumin, a protein formed by amino acids leucine type, which, being easily absorbed, is a component of whey protein and BCAA supplements. And the gem? It carries good fats (monounsaturated and omega-3), substances with the power to fight the inflammation caused during exercise, facilitating recovery of muscles.
How and when consuming: 3 eggs per week, with meals or post-workout snack.
- 6. Banana
Minutes before working out, forget the protein. At this point, you need fast carbohydrate energy. Banana is a great option because there is potassium, a mineral that participates in glycogen production (muscle power reserve).
How much and when to consume: a banana a day, before or after training, when it should be associated with a protein (yoghurt, cheese).
- 7. Natural Yoghurt
protein source, yoghurt is a good post-workout snack option. Ideally, consume it immediately after school or even at most 30 minutes later. In this phase, the protein is more utilized for recovery and muscle building. Even better if you add the yoghurt a high glycemic index carbohydrates such as jam or honey. A the University of Washington, in the United States reveals that combine protein and fast-digesting carbohydrate is 40% more efficient in the recovery and development of muscle than protein alone. Other options: skimmed milk with chocolate or low-fat cheese with guava paste. How much and when to consume: 1 pot of nonfat plain yoghurt + 2 tablespoons (soup) jelly in the post-workout snack.
- 8. Full Mass
The choice of pre and post-workout snacks are decisive in muscle mass. But do not neglect the other meals. ?? Studies show that four hours later, the exercises also have beneficial effects on muscles ??, says Carolina Ribeiro, a functional nutritionist in Rio de Janeiro. Therefore, the carbohydrate is welcome at every meal. But far from training, choose the low or medium glycemic index, such as bread and pasta. Because they have fibre, they fill you up more and release energy slowly. How much and when to consume 1 cup (tea) of cooked whole-wheat pasta, two or three times a week.
- 9. Water
Even the muscles ask for water. This is because protein synthesis occurs more facilitate when cells are well hydrated. Are you a fan of water-coconut? Leave as a pre-workout option. It moisturizes and ensures pike because it has water and carbohydrate. Moreover, ?? Water-coconut carries potassium, which helps the glycogen stores ?? explains Julia Vasconcellos, a nutritionist specializing in corporate fitness of Rio de Janeiro. Throughout the day, take pure water, quehidrata no calories. How much and when to consume: 2 litres of water every day.
- 10. Turkey breast
It is not a wonder. However, among the sausages, turkey breast is one that has less saturated fat and cholesterol. And, to be found easily in a cafeteria, ends up being a protein option to compose a quick snack. Also, do not overdo it, because it contains preservatives and sodium that, in excess, make the body retain fluid.
How much and when to consume: 4 thin slices a day.
- 11. Chestnut-nut
Studies are still in the beginning, but experts believe that by having Argentina, the raw material for the production of the male hormone testosterone, nuts can help to increase muscle mass. And it is proven that it is a source of good fat and selenium – anti-inflammatory substances that fight inflammation triggered by exercise.
How much and when to consume: 2 nuts per day.
- 12. Salmon
More than protein, salmon is a good source of omega 3 fat that helps fight inflammation caused by exercise, facilitating recovery of muscles. ?? The faster the muscle fibres repair themselves, the greater the lean mass gains ??, says nutritionist Mariana Klopfer. Other excellent sources of omega 3: sardines and tuna. They are options that you can include in meals or a sandwich to be eaten up to one hour before exercise or soon after. As and when consuming: 1 large fillet (100 g) two to three times per week.