Hello everybody!

In this post I want to write about food you need to eat if you want to gain some weight and muscles!
If you are skinny and you want to gain weight, for sure you dont want to gain fat... So, with the right diet and food intake you will gain quality weight - muscles, what is much better and nicer then fat around your belly.

First of all, for gaining weight you need to train, train hard... However, that's only about 30% of your progress for muscle growth.
The main cause of all progress lies in the diet - If you want to be big, you need to eat big, but this does not mean eat as much junk food, this mean you need to eat right food, at the right time and in the right amount.

Everybody knows that the proteins are most important for the muscle growth. During exercise, and especially during lifting heavy weights, muscle fibers are damaged, then the recovery process is activated to influence growth of muscle cells.
In order for muscles grow, the required are amino acids (proteins are made of amino acids), which are the basic building blocks of life. Apart from protein we need and glycogen, and to all this in the most efficient manner, delivered to cells is an essential insulin.

But for bigger muscles its need more than just protein. Weight lifting affects the decrease of energy in the form of muscle glycogen, but your diet should also include the portion of carbohydrates to restore muscle glycogen and increase the insulin, a hormone that helps locate the amino acids in the muscles.

Foods for muscle growth

Fish

When it comes to building muscle, fish is the best choice. Salmon, for example, is an ideal example. At only 100 grams of salmon has 25 grams of protein a variety of other healthy ingredients such as omega-3 fatty acids. He is also an excellent source of vitamin D

Chicken

Chicken is a sorted food for building muscle. Nice, clean piece of white meat of 100 grams will strengthen you with 21 grams of protein and only 4 grams of fat which is excellent choice for building muscle.

Soy

Just one cup of cooked soy contains over 20 grams of amino acids. Soy also contains other important vitamins and minerals, and thus makes the healthiest substitute for meat.

Eggs

Eggs are probably the best food for muscles... They are full of proteins nad healthy fats which are the key to building muscle mass.

Beef

Beef and all other red meat is packed with vitamin B12, zinc and iron - all that is very important for muscle growth and development.

Low-fat cheese

Just read the packaging to the low-fat cheese non-greasy. Just half a cup of low-fat cottage cheese has 14 grams of protein and only 80 calories and less than 2 grams of fat. Also, low-fat cheese is casein (slow release protein) what is the best choice for meal before the sleep.

Almonds

Only one-quarter cup of almonds contains nearly 8 grams of protein, which is even 2 grams of protein more than one egg.
Also, packed with healthy fats, its ideal combination for muscle growth!

Eat this food and with good training expect results very quickly.

Thanks for reading!
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