Muscle building is not only done with the exercise, proper nutrition is also influential in the formation of muscle. What foods are needed? Solid body contains many coveted every woman. Besides looking more healthy and resilient, the body also look sexy. Sexy body was awakened by a considerable amount of muscle mass. But to get a body like it’s not easy. Apart from having to diligently exercise with movements that fit to build muscle, proper nutrition is also needed. Nutrients that are needed in order to muscles that form is also healthy and solid. These nutrients should not be haphazard. In addition there are some foods that are not recommended, but there are foods that really needs to establish a solid and healthy muscles.
nutrition muscle required to form it is a food that contains protein. Therefore, this protein is a substance that required builders to build new tissue in the body.
Besides the protein also functions as a substance that regulates pengantur system in the body. And one more function of a protein that is as fuel for energy is converted into energy when no longer be met by carbohydrates and fats.
Protein Needs
Protein is absolutely necessary every human being. Because protein is an important component in the human body after water. The amount is 1 / 6 of the human body weight is dispersed in the muscle, bone, skin and body fluids.
However, the protein needs of each individual is different, depending on his daily activities. Just in general needs of the individual proteins range between 0.8 – 1 gram per kilogram of body weight per day. With vegetable and animal protein ratio of 1:1.
What is certain is that protein intake must precisely fit the needs of the body. Do not be an excess or deficiency, because if the excess or deficiency will cause problems.
Excessive protein consumption is converted into fat, causing buildup. Buildup that can harm the function and kidney. Needs a light training athletes or those who move less weight is 1 gram per kilogram of body weight. While athletes who regularly train only 1.2 grams and athletes train hard need 1.5 grams of protein per kilogram of body weight every day.
Source of Protein
To get the protein you would need to consume foods that contain protein. However, the selection of foods should also be dibarengin with proper cooking methods, so that the protein is not wasted. Here are the types of food-food that contains protein, namely:
Chicken breast, chicken breast had been believed to be the source of high protein, especially the boiled without skin. In 100 grams of boiled chicken breast without skin, contains 29 grams protein, 165 milligrams of phosphorus, 23.3 micrograms of selenium, 0.3 milligrams of vitamin B6 and much more. The content of the proteins and amino acids are high in boiled chicken breast is glutamic acid, aspartic acid, lysine and leusine. Chicken breasts also contain monounsaturated fats, EPA, DHA, Zinc, and selenium as an anti-inflammatory nutrients.
red meat is also a high source of protein. Even red meat is also the highest source of iron. Besides red meat also contains several types of creatine and various types of meniral like zinc and phosphorus. The highest content of zinc in red meat contained in the part between the neck and shoulder (chuck) and upper leg (shank). Red meat in the beef also contains several types of vitamins such as niacin, vitamin B12, thiamin, and riboflavin. And no less is the high content of Alpha Lipoic Acid (a powerful antioxidant).
salmon, tuna and sardines are living in deep ocean waters contain protein and omega 3 which is quite high. Besides the fish contain all the amino acids the body needs to produce muscle as well as providing materials to create and improve other body tissues. Consume 2-3 servings of fish rich in omega 3 per week is recommended.
