Seven muscle gain boosters for the gymmers

There is a fact you should know that your exercise only accounts for about 30% of your muscle building workouts, while about 70% of your workouts are determined by your diet. Find out seven types of muscle-enhancing foods for effective training.

1. Beef

Beef contains a lot of protein (in 100g beef contains about 28g protein, 10g lipid, 280kcal twice as much as other animal meat) so this is one of the most effective muscle boosters. . Especially, iron in beef helps to prevent blood loss, dyspnea, headache, pale skin caused by anemia.

However, we should not abuse too much beef. Also, do not eat too much in the evening due to the abundant iron in beef will force the liver to work more while at this time liver needs to rest. If you do, this will cause many long-term negative consequences for your liver.

2. Chicken

Chicken is rich of protein as well. It can be used instead of beef. Protein in chicken works to help you grow and develop muscles, maintain a healthy body weight and support weight loss.

Besides, chicken is also good for the cardiovascular system, supporting the development of teeth and bones, promote metabolism, improve the health of the eye.

 However, there are some things to keep in mind when using chicken  or else you will harm yourself.

- Do not eat too much meat because the chicken is difficult to digest. This will cause heavy burden on the digestive system.

- Selection of chicken should be safe and well preserved as chicken is susceptible to infection.

- Restricted to eating skin, buoy and chicken organs.

3. Types of fish

Fish is a powerful muscle-boosting food.  It is as nutritious as the two types of meat. It contains the vitamins and minerals needed by the body. Moreover, protein in fish is easy to absorb and good for the digestive system. Therefore, add fish to your daily menu if you do not want to eat a lot of chicken and beef.

4. Green vegetables

Green vegetables are rich in vitamins, minerals, calcium, iron, especially fiber, which helps break down fat, support anti-exhaustion and arthritis, especially to strengthen muscles. The vegetables should be preferred as much as spinach, cabbage, broccoli, pumpkin, carrots, sweet potatoes, green vegetables.

5. Eggs

Eggs include all the basic nutrients like calcium, protein, amino acids, sodium to help muscles develop. Eggs should not be abused because egg yolks contain high levels of cholesterol that damage the heart, affecting exercise. You only should eat 1 or 2 of egg a day (for the trainer).

6. Bananas

Bananas are very rich in energy, so if after a busy day you do not have time to eat heartily, eating bananas will help to provide you with plenty of energy to work out. Banana is a kind of food which supports weight gain, so add bananas to your daily menu

Bananas provide plenty of potassium, fiber, vitamins for the body. Potassium is one of the substances that help relieve muscle aches.

7. Beans

If you are a vegetarian, this will be the main source of protein for the body as well as the food that boosts muscles. Also, for those who do not want to eat too much fish, adding more beans to your diet will help you get more choices about protein sources.

You can also control your appetite by eating beans because the beans contain more starch and fiber. Help your weight loss process more effectively!