If you want to increase your muscle mass and build muscles, you should not only follow a suitable training plan but also pay attention to your diet. After all, muscle building is not as effective with training alone as with a combination of training and a nutrition plan. Which foods are particularly rich in nutrients and should be included in the nutrition plan is now presented.
When it comes to proteins that make a major contribution to muscle building, eggs are the powerhouses among animal products. Their biological value is 100, so the body can convert this amount of protein into muscle mass. 100 grams of eggs contain 12.8% protein, which is also a very good value.
If you are worried that you will have to eat an egg every day, you can rest assured. Only a tiny portion of the cholesterol contained in eggs enters the bloodstream, so you can eat one or two eggs a day without hesitation. Besides eggs, beef is a similarly good supplier of high-quality protein. The biological value is 92 and in 100 grams of beef there are 21.2 grams of protein. One should not overdo it of course, but beef can contribute a large part to a healthy and effective muscle building.
Important protein suppliers
Broccoli is a strongly underestimated vegetable, which contains a high proportion of potassium and also in the vitamin C content broccoli is at the forefront. It surpasses the orange by twice as much, prevents infections and keeps us fit. Quinoa is a good alternative for vegetarians when it comes to protein intake.
Besides a high protein content on a vegetable basis, the grain also contains lysine and magnesium. Lysine is an important muscle building block and magnesium plays a major role in muscle contraction. Papaya should not be missing from a good nutritional plan because its enzyme papain ensures that all body cells have sufficient amino acids.
This ensures general fitness and optimal regeneration. Tuna and salmon are two other important sources of protein, both containing at least 22 grams of protein per 100 grams of fish. Tuna is extremely important for muscle building, as its biological value is over 90. In addition to proteins, salmon contains other important nutrients such as omega-3 fatty acids, vitamins A, B1, B6, B12, as well as zinc and selenium.
