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Best food for muscle gain

By panakour
This is a list with the best food for fitness, muscle building and the bodybuilding, which they have to be almost 80% of our daily nutrition. Also, it has to be mentioned, that we must eat all those food every day, and not
Best food for muscle gain
just choose to eat one or two of them which we like.

The best nutrition for fitness, muscle building and bodybuilding

Proteins

  • Fish (salmon, tuna, cod)
  • Chicken breast
  • Turkey
  • Eggs
  • Whey protein
  • Lean red meat
  • Cottage cheese

Carbohydrates

  • Oatmeal (Quaker)
  • Vegetables
  • Legumes
  • Sweet potatoes
  • Multigrain bread (wholemeal)
  • Pasta (small portions)

Fat

  • Virgin Olive oil 
  • Linseed Oil
  • Almonds, nuts
  • Peanuts (rare and small quantities)
For those who lift weights, an extra 20% of your daily calories should come from the following sources, so that the recovery from your strenuous activity/ exercise will be improved. 
For the post-workout meal we have to consume a lot of carbohydrates together with protein, for example:
  1. Protein:  Whey Protein
  2. Carbohydrates: High Glucose, glycemic index (Dextrose or Maltodextrin)
After 1-2 hours from the workout we consume:
  1. Protein: plain yogurt or cottage cheese
  2. Carbohydrates: cereal fiber (high glycemic index)
To conclude, some general rules but particularly useful in our dietary choices:
  1. Avoid food high in carbohydrates ad fat
  2. Always eat protein with carbohydrates low in glycemic index or good fat
  3. Eating fiber with meals
  4. During the day, drink water frequently
  5. Avoid sodas, fruit juices, soft drinks and beverages which contain “empty” calories and makes it difficult to lose fat
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