We all strive to look beautiful, and precisely at this time of the year, this urge becomes even more vivid, especially when thinking about the day when we will proudly come to the beach and show our elegant and perfectly trained body. While women generally wish to be slimmer and men, on the other hand, wish to be as “larger” as possible. In fact, almost any man who has at least once stepped into a gym, came there to gain muscle tone and better body definition. The road to this goal is by no means easy and it is very important to pay more attention to foods. High-protein foods are a must-have in a diet of any exercise enthusiast, so we bring you the list of some of these foods.
Not only that low-fat cheese contains small portions of fat, but is rich in proteins too, such as slowly degradable casein. It is actually a milk protein that constitutes 80% of the proteins in cow milk. Casein is rich in essential amino acids, responsible for muscle protein synthesis. Gradually-digested casein supplies amino acids more slowly over a longer period of time thus helping to reduce protein breakdown in the body. Other 20% of milk proteins are whey proteins that contribute to muscle building and immune system also. Additionally, whey protein has an extraordinary antioxidant effect since it increases glutamine levels in the body, and glutamine plays an important role in protecting muscles from oxidative damage.
It is a common knowledge muscle fans adore chicken meat because it is very nutritious, rich in proteins and low-fat. Namely, 100 grams of chicken breasts (chicken filet) contains around 31 gram of proteins and only 4 grams of fat. Therefore, as far as this ratio is concerned, chicken is a win-win food for building muscles.
In addition to being rich in proteins, fish also contains very valuable omega-3 fatty acids, which is the main reason why fish is part of this list. Omega-3 fatty acids are vitally important for our health since they assist in weight loss and enhance our metabolism.
They are a versatile ingredient for cooking, easy to prepare and a key ingredient in a diet of every person who wants to build muscles. Not only that, egg whites are completely digestible and usable in the body, unlike any other food.
Beef, not only is it rich in high-quality proteins but has significant amounts of essential micronutrients such as zinc, iron and B vitamins.
And now you have it, the list of foods that will, in combination with exercising, help you achieve your goal. Remember, your hard core workouts in a gym won’t have the desired effect if not complemented with a right diet. Therefore, eat healthy, exercise and enjoy, because the results will be there for sure.
Translation: G. Dujmović