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These are 7 foods that can help build muscle

Oct 31, 2019 | 1 Comments

Strength is the ability of our body to withstand any physical strain. In the gym, this refers specifically to physical fitness, the ability to easily and correctly do a difficult set of exercises. Strength is, of course, gained through training and regular workouts, but the food we eat also has a big impact.

 These 7 foods will help you build muscle faster and increase strength.


Chicken contains all the amino acids needed to build muscle, stimulating protein synthesis in them. About 100 grams of chicken contains 190 calories, 29 grams of protein and 3 grams of fat.



Originally from South America, quinoa is one of the oldest cereals containing a large number of proteins and amino acids, namely leucine, which affects protein synthesis in muscle. A quarter of a cup contains 155 calories, 6 grams of protein and 29 grams of carbohydrates that provide energy to the body.





A great calcium-rich snack that is good for preventing osteoporosis. It reduces the appearance of cramps and protects bones from fractures. A normal portion contains about 187 ml of calcium and about 17 grams of protein.



This food contains all the proteins that are needed to improve and build muscle mass. One egg contains 75 calories, 7 grams of protein and 5 grams of fat, which are especially important to practitioners in strengthening and improving performance.




Caffeine from green tea gives the exercisers extra energy and helps them persevere in strenuous workouts.



The watermelon citrulline accelerates the process of eliminating excess lactic acid from the muscle. In addition, watermelon amino acids shorten the process of muscle recovery after strenuous training.





No wonder Popeye loved spinach so much. Spinach is great if you want to increase muscle mass. This food is rich in nitrates that are converted into nitric oxide in the body.


Recent research claims that the quality and tone of the muscle depends as much as 70% on our diet and 30% on training. Keep this in mind when you think about junk foods after every workout.




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