7 Foods To Eat More

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Recent
shows that a vegetarian diet can be the foundation of a healthy lifestyle if
followed by certain guidelines. Contrary to popular belief, lack of meat does
not interfere with building muscle, including heavyweight athletes. It is only
important to select alternative protein sources, such as grains, legumes, and
plant seeds.

Besides,
you need to consider the degree of protein digestibility from various
foods. It makes it clear how fully the substances saturate the body. The
highest score on the scale is 1. Food with this ratio is ideal for building and
maintaining muscle mass. However, consuming these foods without exercising will
not lead to muscle growth.

Factors That Hinder Muscles Development 

Many
factors hinder muscle development. Some of them are:

  • High-Calorie
    Intake:
     Eating
    foods that are high in calories can affect the strength and the growth of
    muscles. Therefore, avoid eating such foods.
  • Drinking
    Alcohol:
     If you
    drink it in a moderate quantity, that’s alright. But if you consume it
    excessively, then that’s a problem. If you want to gain muscle mass, you should
    probably get treatment for alcohol
    addiction
    first.
  • No
    Physical Activity:
     Just
    focusing on food and not on exercises will not help build muscle mass. You have
    to do regular exercises to see prominent change.

Foods Effective For Muscle Growth

1- Milk

100
g of 1% fat cow’s milk contains 43 kcal and more than 3 g of protein. Its
digestibility coefficient is 1. Milk helps to restore muscle tissue and
enhances protein synthesis. According to research results, whole natural milk
supplies the body with phenylamine on average 80% more than non-fat analogs.

This
amino acid is found in body proteins. Also, high-grade milk contains 2.8 times
more threonine, an amino acid involved in the formation of proteins.

2- Eggs

You
can get great amount of proteins from eggs. At the same time, the product
contains about 1300 mg of leucine. This is an amino acid that does not
synthesize in the body. You can only get it from food. Eggs support muscle
growth and are highly digestible with a PDCAAS (protein digestibility corrected
amino acid score) ratio of 1.

Leucine
also reduces the rate of protein breakdown and maintains a high analytical
response in skeletal muscle. It means it helps to maintain shape over time.
Athletes add eggs to their diet for another reason. It contains a lot of zinc,
which provokes the growth of muscles due to the insulin-like factor. 

3- Dairy Products

Fermented
milk products formed by clotting contain casein, a slowly digestible protein.
In 100 g of cottage cheese, 1% fat contains more than 16 g of protein and 79
kcal. Cheese is also rich in casein, but less nutritious: most varieties are
high in fats. However, both foods help maintain muscle mass.

Casein
slowly raises blood amino acid levels, and it stays high for several hours. Due
to this property, many people prefer using fermented milk. But remember that
not all milk products are high in protein. 

4- Beef

Interestingly,
meat is the main contributor to muscle growth, although its PDCAAS coefficient
is lower than that of cottage cheese and milk, at 0.92. But beef contains amino
acids that are effective for increasing muscle mass. The product contains a lot
of creatine. It also contributes to gaining muscle mass, increases endurance,
and is suitable for diet nutrition.

As
compared to other meat, beef is quite low in calories. A 100 g of meat contains
187 kcal, 18.9 g of protein, and 12.4 g of fats. Research confirms that its
absorption, when combined with exercise promotes protein synthesis and muscle
growth in people of all ages.

5- Chicken Breast

The
reason some sports nutritionists advise eating chicken over beef because it has
a low-fat content of 1.9 g per 100 g. Plus a low-calorie content of 165 kcal.
Interestingly, there is more protein in chicken than in beef, i.e., 23.6 g per
100 g. Scientists found that natural chicken protein hydrolyzate serves as an
excellent foundation for muscle growth without gaining weight fats.

Like
beef, this type of meat, when combined with training, can increase endurance
and improve strength training. It is important to choose the breast, and not
the other parts of the chicken. They do not have such a useful composition.

6- Shrimp

This
seafood is almost pure protein. 100 g of shrimp contains 95 kcal, almost 19 g
of protein, and only 2.2 g of fats. Adding them to your diet is an easy way to
replenish your protein intake without unnecessary calories. Not many people
know but shrimps are as beneficial for health as eggs are.

In
addition, shrimp contains Omega-3 and Omega-6, the antioxidant, and many
vitamins. Keep in mind that the product contains tropomyosin, which in some
cases causes allergies. If you are just considering adding shrimp to your diet,
start with small portions and talk to your doctor.

7- Chickpea

In
terms of digestibility, chickpeas are not inferior to fish: their PDCAAS
coefficient is also 0.78. But it takes a long time to cook and causes stomach
problems for some. It is optimal to use chickpeas in the form of hummus. Or you
can eat them in mashed potatoes with the addition of oil and spices. 100 g of
chickpea contains less than 166 kcal, 10 g of fats, and 8 g of protein.

Moreover,
chickpeas contain a lot of amino acids: valine, isoleucine and, leucine. Many
believe that the latter is only present in eggs and other animal products. In
addition, these legumes contain zinc, glycine, methionine, and arginine, which
is necessary for muscle growth.

Summing Up

Along with meat, several other food products can contribute to the development of muscle mass. But these all foods will be effective only if you do exercise regularly and avoid bad habits, e.g., drinking alcohol.

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