Домой / Как нужно питаться правильно, чтобы набрать вес? / Продукты для набора мышечной массы. Топ 10 продуктов питания

Продукты для набора мышечной массы. Топ 10 продуктов питания

Многие знают, одна из главных составляющих мышц – это белок, название которому миоглобин. Таким образом, для набора и даже поддержания количества мышц поступление белка в организм крайне важно. Иначе организм будет потреблять недостающий белок из мышц, что может привести даже к дистрофии. При этом, организму это не мешает организму оставлять и даже накапливать жиры в клетках. Ведь их сжигание происходит только в мышцах.

Таким образом, мы составили для вас список продуктов питания для набора мышечной массы, который подойдет как для мужчин, так и для женщин.
1. Творог завоевывает первое место в нашем топ-10. В каждых 100 граммах творога около 19 грамм качественного белка под названием казеин. Помимо этого в организм поступят витамины А, С, Д группа В.
2. Семга. Семейство лососевых, а особенно семга – это также поставщик белка. В каждых 100 граммах семги 20 грамм белка. При этом организм также обогатится полезными омега-3 жирными кислотами, которые необходимы для строения оболочки клеток. И еще несколько бонусов, в виде ускорения метаболизма, повышения иммунитета и т.д.
3. Говядина. 19 грамм белка приходится на 10 грамм говядины. А еще говядина (это не только ценный мех) – это источник железа, снабжающее кислородом клетки организма. А еще содержащиеся в говядине эластин и коллаген – помощники для строительства связок.
4. Индейка. Индейка ценится за свою гипоаллергенность, что позволяет людям с различными пищевыми непереносимостями получать ценный белок. А также с мясом индейки вы получите витамины А, Е и В, а также минеральные вещества.
5. Курица. Это один из любимых и основных продуктов спортсменов. Курица является белковым и диетическим продуктом, содержащим 18 граммов белка в 100 граммах курицы и 23 грамма в грудке. Помимо этого содержит витамины А, В1, В2 и В6.
6. Яйца. На одно яйцо приходится 6-8 грамм белка, а также витамины и минералы.
7. Овсянка и гречка. Эти крупы являются медленными углеводами и позволяют надолго получить энергию и сытость. В них содержатся углеводы, белки, клетчатка, витамины и минеральные вещества, нужные для здоровья любого человека.
Продукты для набора мышечной массы. Топ 10 продуктов питания
8. Овощи и фрукты. Овощи и фрукты содержат углеводы для быстрого восстановления организма. А также клетчатку и витамины. В свой рацион обязательно нужно включать брокколи, картофель, лук, помидоры, перец, шпинат, спаржу.
9. Орехи. Орехи являются источником растительного белка, а также ненасыщенных жирных кислот, витаминов и микроэлементов необходимых для мышц. Также этот продукт способствует быстрому восстановлению после тренировок.
10. Вода. Вода – это необходимое условия не только для набора мышечного массы, но и для простого выживания. Поэтому присутствие воды в организме – это необходимость для поддержания правильного водно-электролитного баланса.

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