The Right Foods for Building Muscle

To build muscle mass you need to train. But that alone is not enough. Without proper nutrition, it will not work.

Diet and muscle building are interrelated. Only with the right nutrients can your muscles build optimally after training. The most important here are proteins and quality carbohydrates.

Body weight and protein ratio

The main basis for optimal protein intake is your own body weight. You should, in order to really build muscle, consume between 0.8 and 1.2 grams of protein per kilogram of body weight each day. The more intensively you train, the higher the body’s protein needs.

On days when you train, you can best cover the increased need for protein with a protein-rich breakfast and in the form of protein-rich snacks. This has the advantage that you don’t really have to deviate from a high-carbohydrate, fat-controlled diet. Protein intake is optimally maintained throughout the day.

After the first hour of training, you need to eat something. This is important because in this phase the muscles need high-quality nutrients. A combination of proteins and carbohydrates is optimal for rapid muscle growth.

You can also add human growth hormone (https://hghlager.com) to diet and muscle-building plans. This not only helps you build healthy muscle mass but helps you lose excess weight.

Eating the right foods

Quinoa

The seeds of this plant come from South America. They are rich in high-quality protein and also contain magnesium and lysine. The latter is an amino acid that is a basic building block of muscle. Quinoa can be cooked like rice.

Eggs

In addition to the many proteins, there are other healthy ingredients contained in eggs. This makes them an ideal food for building muscle.

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Broccoli

This vegetable is rich in potassium and vitamin C. The former is good for muscles, and the latter traps free radicals that can have a negative effect on muscles.

Cocoa

You can drink low-fat milk with cocoa before training. It’s rich in protein and carbohydrates, so that’s all your muscles need to recover.

Pistachio nuts

Pistachio is rich in protein and potassium. So this is a good snack. Of course, normal nuts are also good for muscles. They also contain a lot of protein.

Sweet potatoes

Orange potatoes are interesting, especially for athletes. They are high in copper, potassium, and magnesium and thus keep your muscles healthy.

Apart from the above-mentioned foods, there are many others that are beneficial for your muscles. These are low-fat cottage cheese, kidney beans, cream cheese, or yogurt. It is advisable to diversify so the food will not be tasteless and the muscles will be optimally supplied.

Health Tips When Having A Massage

It’s no secret that a good massage can seriously soothe your mind and body. It has impressive health benefits such as better blood circulation, improved immunity, elimination of anxiety, and even better sleep quality. However, beyond the obvious, there’s more to say about the wonders of massage.

Tips from the kitchen on how to prepare for an enjoyable massage experience

Drink lots of water

It is especially important to hydrate well after a massage. Similar to exercise, your muscle tissues are dehydrated during therapy. That’s why drinking a lot of water after a massage helps with hydration, building healthy muscle tissue, and cleansing the body of metabolic toxins that build up during muscle work.

A warm shower beforehand is a good idea

To ensure the best experience, it is important to take care of yourself before going to the massage studio. The easiest and most relaxing way to get ready is a long, hot shower. The relaxing effect of the warm shower on the body will help you to be less tense during the therapy, which will benefit both you and the massage therapist.

Exercise before a massage

If you have to work out, but you have a massage appointment on the same day, be sure to visit the gym beforehand. The muscles will be tired after the workout but well warmed up before the massage. Exercising immediately after a massage is not a good idea as you are likely to strain and injure the muscles that have just been relaxed. You also run the risk of being too tired, injuring yourself, or simply losing motivation after relaxing during the massage.

Professional massage therapists from MassageAddict advise that it is best to wait 12-24 hours before exercising to allow the body to fully recover from the massage. Deep tissue massage can cause micro-tearing of the muscle fibers, as with hard training, and the muscles need time to recover.

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Avoid eating right before the massage

In general, a large meal right before your massage appointment is not recommended, as the massage stimulates digestion. Specialists suggest a light snack just before therapy and a hearty meal a few hours before. Of course, you should not starve in the hours before, as you may feel dizzy or light-headed during the massage. A light, nutritious breakfast an hour or two earlier will allow digestion to work normally without making you feel uncomfortable.