List of Foods to Help Build Muscles

Contents:

• Medical Video: Breakfast for Athletes
  
• Forming muscles does need protein, but ...
  
• Are carbohydrates needed to build muscle?
  
• Don't avoid fat
  

Medical Video: Breakfast for Athletes

Muscle is one thing that is considered by men in general. They want to look handsome so they do a lot of sports that can build muscle. However, not to be missed is also very important to note in supporting muscle formation is the intake of nutrients as food cells in the muscles.

Muscle cells need nutrients as energy to carry out activities. Not only is protein that is needed by muscles, carbohydrates and fats are also needed to support muscle formation. These three macro nutrients are needed by muscles for their growth.

Forming muscles does need protein, but ...

When you want to build muscle, you will eat more foods that contain high protein. However, the protein that the body needs is as much as 10-35% of total calories. Muscle formation does not require additional protein intake. Research shows that a large amount of protein intake, more than the body needs, is not beneficial and can actually harm the body. Some food sources of protein that can help build muscle are:

1. Egg. Eggs are a good source of protein for the body. This protein is very useful for muscle growth. However, eggs also contain cholesterol in their yolk. 0.5 gram of amino acid leucine in eggs is a good source of energy for muscles. Leucine is the most important amino acid in muscle formation.
2. Beef. Beef is the best food for muscle formation. Meat contains essential amino acids, vitamin B, and creatine which can increase muscle mass. However, choose beef that does not contain much fat.
3. Nuts. Nuts contain protein, fat, and also fiber. Beans can be a good snack for those of you who want to increase calorie intake.
4. Chicken meat also contains protein that is good for muscle growth. Chicken contains less fat than beef. However, you should still choose chicken that contains less fat. Even better if serving it by boiling it is not fried, because the oil in fried chicken increases fat intake that is not good for the body.
5. Yogurt contains protein and probiotics. Probiotics can increase the number of good bacteria in the intestine so that it is good for the health of the digestive system. This probiotic helps the digestive system to break down and absorb nutrients from the food you eat.
6. Tempe. This typical Indonesian food has a rich nutritional content. Tempe provides 41% of your daily protein needs. Unlike other food sources of protein which also contain high fat, tempeh only contains very little fat.
7. Soybeans. Soybeans are a source of vegetable protein which has a high leucine content. Leucine is one of the amino acids that are needed in muscle formation.

Are carbohydrates needed to build muscle?

Carbohydrates are also important nutrients that provide energy for muscles. Carbohydrates will be converted into glycogen which is stored in the muscles, and will be the energy for the muscles to move when on the move. Although carbohydrates are important for muscles, you still have to choose low-fat carbohydrates, such as whole wheat bread and whole-grain cereals. Low-fat milk, yogurt, fruits, and vegetables are also good sources of carbohydrates for muscle formation.

It is better to avoid carbohydrates that contain high fiber before and during your exercise because fiber is difficult for the body to digest so that it cannot directly provide energy for the body to exercise.

Don't avoid fat

Although you may limit your fat intake when you want to build muscle, the body still needs fat. Intake of fat into the body must meet 20-35% of the total calories consumed per day. Choose the type of fat that is healthy, such as avocados, almonds, walnuts, fatty fish, such as salmon and sardines, canola oil, olive oil, and others. Remember that fat contains 2 times more calories than carbohydrates and protein (fat: 9 calories, carbohydrates: 4 calories, protein: 4 calories), so portions should be considered. Here are some examples of food sources of fat that can help build muscle:

1. Almond butter. Almond butter has a good taste and also contains vitamin B2 and vitamin E which are good for the immune system. Almond butter has a better fat and protein ratio than peanut butter.
2. Salmon have good protein and fat for the body. Omega-3 fatty acids can reduce muscle breakdown when the amino acid breaking capacity increases. This is beneficial because muscles can store more protein for muscle formation. If you don't like fish, you can take fish oil supplements to benefit from fish.

Doing sports supported by a good diet can accelerate muscle formation. A diet consisting of 5 to 6 meals per day in small portions and with a balanced menu can provide energy for muscle growth and formation.