7 Muscle Foods for Men...

Construction and sculpture abdominal muscles began long before going to the gym. Muscle growth formula based on the need to drink plenty of water and eat foods rich in energy right along with the heavy lifting. Right formula will enhance training, muscle tissue repair, and help you sculpt your physique.


Nutrition Game Plan

1.Fruits and vegetables are the foundation of all healthy diet, providing fiber, vitamins, minerals and fluids. Vegetables contain a small amount of protein.

2.Low-fat milk provides high quality protein, carbohydrates and vitamins such as vitamin D, potassium and calcium. Sports nutrition Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommends chocolate milk as a recovery drink good workout. If you are lactose intolerant, you can try yogurt with active cultures.

3.Lean meat is a great source of protein, iron to carry oxygen to the muscles, and amino acids, including leucine, which, says Rosenbloom, is considered to be a trigger for muscle growth.

4.Dark chicken meat, compared with white meat provides more than 25% iron and zinc to three times a healthy immune system.

5.'Eggs contain all the essential amino acids, "says Rosenbloom. A day is enough according to the Food Guide 2010, but do not remove the yolk. According to Rosenbloom," Half of the protein in the egg yolks together with other nutrients like lutein for eye health import . "

6.Nuts, not salt and either raw or roasted - a good source of protein. They also contain vitamins, antioxidants, fiber and healthy fats.

7.Beans and grains are high quality carbohydrates that contain small amounts of protein for energy and muscle repair along with fiber, vitamins and antioxidants.


Time is everything

Time is critical in muscle development because you need carbohydrates and protein for strength training and protein and carbohydrates for muscle recovery. The best plan is to eat foods that contain both nutrients and a small amount of healthy fats throughout the day.

"Intake of protein drinks like chocolate milk within one hour post-exercise muscle will give the basics of what you need, when it is most open to repair," said Rosenbloom.

If you eat within 1-2 hours after a strenuous workout, Rosenbloom says you can not have a snack and wait for food to provide nutritional rehabilitation.

How much?

More than half of the calories should come from healthy carbohydrates, said Clark. "Carbohydrates provide fuel for energy and prevent the breakdown of proteins and used as an energy source. So always make up before exercise."

But beware: It is a balance of eating enough calories to build muscle, but not too many calories, which can lead to increased body fat.

Construction of protein and muscle tissue repair, and perform other functions, such as producing hormones and immune factors. The ADA recommends male endurance athletes get 1.2 grams of protein per kilogram of body weight, while the male body builders may need 1.6 to 1.7 grams of protein per kilogram of body weight.