10 Healthy Foods To Help You Gain Muscle

    Abdulaziz Sobh

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    There is no special food that allows you to gain muscle instantly. Instead, you should eat a healthy mix of different forms of protein.

    Healthy foods to help you gain muscle
    How to gain muscle
    One of the most desired dreams of fans of the average gym and Crossfitters is to develop muscle mass and at the same time lose fat. The body cannot convert fat into muscle, however, it can improve fat burning while maintaining lean muscle mass by choosing the right diet and exercises with strength components.

    However, our body is an adaptable organism and this adaptability is handled by hormones. In a hormonally favorable environment, the body can change to a mood where it preserves muscle mass and uses stored fat for energy.

    TURKEY
    29 g of protein per 100 g.

    BURN CALORIES
    The main hormone responsible for directing energy to the muscles is the insulin produced by pancreatic cells. When muscle cells refill, insulin directs excess energy to fat stores. The level of insulin in the blood can be manipulated by diet, activity and sometimes it is the result of medical conditions, such as diabetes. Therefore, insulin sensitivity is the key to losing fat while building muscle mass.

    Insulin is released to the blood when there is too much sugar. Low carbohydrate intake keeps sugar low and insulin is not activated, therefore, it will not store excess energy in fatty tissue. Insulin sensitivity can also be improved with exercise. According to a study published in the Journal of Sports Medicine, a single exercise session can increase insulin sensitivity up to 16 hours after training.

    TUNA
    30 g of protein per 100 g.

    BUILD AND WIN MUSCLE
    Testosterone is important for growth processes in the body, including building muscle mass. Any type of exercise increases testosterone levels, but lifting weights has a greater effect. It was demonstrated by research on exercise physiology at the University of Southern California (USC). Dr. Todd Schroeder, an associate professor at the USC, listed the heaviest loads and the shortest rest periods as the main testosterone boosters. In addition to building muscle mass, testosterone improves the body's efficiency to burn fat.

    Intensive training uses the energy stored in the muscles and also breaks down muscle fibers. Naturally, they respond to this stimulus by repairing themselves to become stronger and more resistant. A sufficient dose of protein is needed, which is the main component, and healthy fats that act in healing mechanisms. Therefore, the intake of 1 gram protein per pound of body weight is recommended, while focusing on healthy fats, such as fish oil.

    TOFU
    29 g of protein per 100 g

    Chickpeas
    19 g of protein per 100 g

    BROCCOLI
    2.8 g of protein per 100 g

    COTTAGE CHEESE
    11 g of protein per 100 g

    Organic apples and peanut butter

    EGGS
    An egg has 6 g of protein.

    BEANS
    24 g of protein per 100 g

    BRUSSEL SPROUTS
    3.4 g of protein per 100 g

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