Proper nutrition, established training plan and enough hours of rest to restore the body. These are three key elements that help not only to be in good shape, but also to build muscle mass. We started with proper nutrition. Many people make a basic mistake when they want to lose weight - they stop consuming carbohydrates. They are needed by the body for energy, for protein digestion, but also for muscle growth.
Which useful carbohydrates to include in your diet, see in the following lines.
Quinoa is great for your diet regimen. Besides being satiating and providing energy, it contains useful protein and fiber and has a very low glycemic index. It is also high in iron and has a complete amino acid profile.
Brown rice is another he althy source of carbohydrates that helps build muscle mass. Its consumption is recommended for diabetics, people with insulin resistance, high blood pressure, as it has a good glycemic index profile. In addition, brown rice also contains potassium, which helps eliminate excess fluids from organism. Its consumption provides us with fibers, magnesium, B vitamins.
Beetroot is a superfood that you can add to salads, meals, soups or consume in the form of fresh juice. The vegetable is extremely rich in antioxidants and will provide you with more energy for your workouts. Also helps detoxify the body, recommended for anemia, blood sugar control, tissue building.
What does your he althy breakfast include? Oatmeal will provide you with energy and satiety for long hours, reducing the risk of overeating during the rest of the day. Oats are slow carbohydrates, a good source of vegetable proteins, fiber, antioxidants, vitamins, minerals. If you don't suffer from gluten intolerance, eating them can have a beneficial effect on digestion and heart he alth.
Many fitness regimes include the consumption of beans. It is relatively rich in carbohydrates, fiber and the overall glycemic index is good. Its consumption provides us with iron, protein and folic acid, as well as other essential minerals.
Sweet potatoes are delicious, he althy and also an important carbohydrate for building muscle mass. They contain good amounts of vitamin A, potassium, phosphorus, magnesium, vitamin K,choline and other important nutrients.
Remember how the cartoon character Popeye used to eat canned spinach and became very strong? Another reason to include the vegetable in your menu is that it also helps build muscle mass. Provides the body with vitamins C, A, potassium, iron, magnesium, fiber.