12 golden foods for muscle

A sports-training regime combined with the "golden" foods below will help men have healthy muscle.



Eggs are an abundant source of protein. They also contain important vitamins that are good for the muscles. Be sure not to keep in mind the amount of cholesterol contained in eggs, you should pay attention to the fats that are beneficial for digestion and enhance muscle mass.



Berries are an impressive food for healthy muscles. Berries promote muscle strength due to its abundant antioxidant and cardiovascular health components, thus they have a direct effect on muscle strength.



Flax seed is an excellent source of protein, fiber and fatty acid omega-3 fatty acids, so all are very good in improving muscle strength.



Yogurt is an ideal combination of protein and carbohydrates to help you recover quickly after exercise and muscle development. Use regular yogurt, preferably sugar-free or mixed with fruit, carbohydrates from fruits will increase blood insulin levels, one of the substances that will help reduce bad cholesterol.



Salmon has high levels of protein and omega-3 fatty acids. Omega-3 fatty acids work to reduce the risk of protein breakdown after exercise and help improve muscle recovery. This is extremely important because in order to build muscle, the body needs to store new protein faster than the lost old protein. Thus, it can be seen that although you practice hard but do not add food properly, the effect of the practice will not be promoted.

Olive oil


Olive oil offers many health benefits to the body, which helps to support and help muscles firm. The monounsaturated fats in olive oil help prevent muscle damage by lowering the danger level of a protein called a cellular tumor.

Red meat


Red meat contains zinc, protein, healthy fats, carnosine and creatine. All are needed in burning fat and building muscle.



Foods rich in zinc are found most in alkaline foods. They prevent muscle and bone loss.



Oatmeal is a rich source of soluble fiber. It also contains proteins and carbohydrates that help boost energy and support muscle growth.



For vegetarians, cheese is one of the most powerful sources of protein for building and improving muscle strength.



Cereals are the foods that burn fat efficiently and promote the growth of muscles. These are great foods that help promote muscle and toned skin.



Coffee is not only a drink to keep you awake, but also to increase the endurance. A recent study of sports medicine and science found that people who drank 2.5 cups of coffee a few hours before exercising could sprint for more than 9% of the time, compared with people who did not drink any coffee.

By: Mithrine Smith

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