1. Beef
Beef is full of zinc, which raises testosterone levels in the body. And testosterone promotes muscle growth like nothing else in the world. This, roughly speaking, and are all men from the boys. And in the beef a lot of creatine, which is involved in the synthesis of ATP (remember that biology lesson? Adenozintrifosfornoy acid), and it is also important to increase muscle mass. Well, and beef is, of course, protein.
2. Chicken
One hundred grams of chicken contains 25 grams of protein which is a lot. And chicken many amino acids. So if you’re trying to build muscle, you vital to include in your diet chicken. You can bake it in the oven, not sitting on minesite, oil and so on, and can be boiled. You can still do it kebabs - also a sure thing. The chicken is very, very useful, bodybuilders swear by. Heck, they probably swore, putting his hand on the chicken.
3. Peanut butter
This is a very delicious thing, not that expensive, however, it is important to find a place where it is sold. It’s a sea of protein needed for muscle growth, and healthy fats. A great option snack after exercise is to make yourself a sandwich with peanut butter. Pasta immediately going in the muscles. You can have that sandwich to add jam or jam - sugar hang insulin levels, and that’s fine too.
4. Salmon
Salmon - excellent source of omega-3 fatty acids, extremely useful for health. They lower the amount of fat in the body, reduce joint inflammation and increase testosterone level. And in 100 grams of salmon contains 23 grams of protein - almost like a chicken. Usually, bodybuilders eat a piece of salmon, because at other times they eat chicken Breasts. Try to follow their example.
5. Spinach
After a workout in the body there is a violation of acid-base balance, which can cause loss of muscle mass. However, spinach helps to neutralize and prevent this extremely unpleasant thing. I remember how sailor Popeye Popeye ate spinach all the banks and immediately took on the incredible force? This is a reasonable idea dude. Can do the same after training. So you will retain the muscle mass you already have, and on top of it will grow a new one.
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