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10 best foods for muscle formation

Will you succeed to form muscles depends on what you eat, as well as the way in which you practice?

If you include these foods in your diet, the faster you set up the muscles while you are working out at the gym.

Here are the 10 best foods for muscle formation:

eggs benedickt

1) Eggs

Eggs are rich in protein and vitamins, and in addition contain zinc, iron and calcium, making them one of the most complete foods when it comes to building muscle.

chikcen breast

2) Chicken breast

For every 100 grams of chicken breast enter 30 grams of protein and minimal fat. Chicken breasts are not much expensive, easy to store and can be eaten along with many other dishes.

drinking water

3) Water

Did that water is not food, but it must be mentioned, because hydration is very important for building muscle.

Water makes up 70 percent of body weight, and 75 percent of muscle mass. If your muscles hydrated, you will be stronger, more energetic and you will have better digestion. Daily intake of 20 ml of water per kilogram of body weight.

turkey meet

4) Turkey

Turkey is a rich source of protein and contains as many as 11 vitamins and minerals. In addition, rich in selenium, which, according to the latest research, can prevent some types of cancer.

pineapple slice

5) Pineapple

Pineapple is a rich source of enzymes for digestion of proteins called bromelein. It turned out that eases sore muscles, which means that good both before and after exercise.

spinach cooked

6) Spinach

Looks like Popeye did not just eat spinach. One study in 2008. Showed that spinach can enhance muscle development, but should you eat almost a kilogram of spinach a day so that he had such an effect.

salmon slice

7) Salmon

Salmon is rich in protein and omega-3 fatty acids, both of which is good for building muscle. In addition, one study showed that it could be helpful in speeding up the metabolism, so results of the exercise were quickly noticeable.

broccoli and lasagne

8) Broccoli

Mix broccoli with other vegetables that contain fiber (asparagus, spinach, potatoes, corn, wig, onion) and cook them together, but make sure you do not overcook, because then they lose a lot of vitamins and minerals. Eat 5 to 7 small servings a day.

cokolate milk

9) Chocolate milk

Believe it or not, chocolate milk will help you build muscles. In a recent study it was found that chocolate milk is equally effective in improving the performance of exercise and sport drinks, and, in addition, delays fatigue.


10) Almond

Almond is a rich source of protein and fat, muscle, but the most used is vitamin E, which is located in it. This powerful antioxidant fights free radicals and helps you recover more quickly from exercise.

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