A set of muscle bulk at sports activities is impossible without healthy nutrition. The diet for muscles has to include the certain products containing proteins, carbohydrates, fats, vitamins, minerals and minerals, only this way trainings will be effective.
Beef
The need of an organism for protein depends on age, the level of activity and weight of the person. On average it is 120-200 g a day. Low-fat beef contains from 19 to 24 g of protein on 100 g of a product therefore it always has to be in a diet that the organism was provided with construction material for muscles. Besides, beef is rich with zinc, magnesium, calcium, iron, group B vitamins.
Chicken
In meat of chicken very few animal fats and are a lot of proteins, chicken breast which is suitable not only for sports, but also for dietary food is especially useful. This type of meat is rich with vitamin A, glutamine and a lysine - amino acids which are necessary for good metabolism.
Fat grades of fish
Salmon, trout and salmon are necessary for the balanced food as they contain not only high-quality protein, but also cod-liver oil, and fat-soluble vitamins which play a huge role in a metabolism. For the account the omega-3 of acids accelerates recovery of muscles, the level of hormones of a stress decreases, arterial blood pressure is normalized. At a diet there have to be about 500 g of a fatty fish a week.
Brown rice
The raw grades of rice contain complex carbohydrates which are necessary for growth of muscles and the correct work of an organism in general. They are acquired by an organism slowly, without provoking sharp splashes in insulin. Brown rice contains a large amount of sodium, magnesium and calcium that favourably distinguishes it from white rice.
Nuts
Nuts contain huge amount of phosphorus, iron, zinc, copper, vitamins A and E. No most of all they are important availability of magnesium in structure as without enough magnesium in a diet at regular trainings it is possible to face spasms, prickings and numbness of extremities.
Water
Regular physical activities lead to organism dehydration therefore in a diet always there has to be a lot of clear water which besides is also a basis of muscles. It is optional to drink any special "sports" drinks, there will be quite enough drinking water for growth of muscles and health of an organism.