A healthy diet is essential to stay healthy and in shape! Intensive training with the adidas Training app requires an appropriate diet, both to replenish energy and to achieve the best possible results. Here are 9 foods that will give you strength and help you build muscle!
1. THE Lentils
Legumes are packed with protein and fiber. Lentils, for example, are particularly rich in protein: 100 g of dry lentils provide about 25 g. Their fibre content is not negligible either: 100 g covers half of the daily requirement (30 g). So how about a good red lentil curry after training?
2. THE EGGS
Eggs
The egg is rightly the food par excellence of the catch of mass! A chicken egg delivers about 7 g of protein. In addition, its biological value is close to 100. What does this mean? The higher the biological value, the closer the protein of the food is to the body protein and the more the body can transform it into muscle mass. Two hard-boiled eggs happen to be a perfect example of a snack after a workout.
3. FLAX OIL
A bottle of linseed oil and flax seeds
All athletes should bet on linseed oil. It is extremely nourishing, protects the heart and brain and has anti-inflammatory effects thanks to its high omega 3 content. Caution: cold-pressed linseed oil should always be kept in the fridge!
4. THE QUINOA
Quinoa salad
The quinoa is an ideal food to satisfy the sportsmen devoting themselves to the musculation. 100 g of quinoa contain 15 g of vegetable proteins. Moreover, these seeds are particularly rich in magnesium (275 mg), a mineral that plays an important role in muscle contraction. It made you want to? Then try our recipe for colored quinoa salad!
5. THE GINGEMBER
Ginger
Ginger not only strengthens the immune system, but also improves the blood circulation of the muscles (and therefore helps to fight against muscle pain!) and facilitates the elimination of lactic acid in muscle tissue. This Asian root also helps you to recover quickly to be in shape at every workout.
6. THE COTTAGE CHEESE
Cottage cheese
Protein pancakes with cottage cheese are ideal for breakfast, especially when you're working out. Why? This dairy product is low in calories, provides high quality protein and carbohydrates. In addition, cottage cheese contains the essential amino acid tryptophan. This is responsible for a good night's sleep, which is crucial for anyone who wants to perform well.
7. THE COFFEE
A cup of coffee
Are you looking for a natural product that makes you feel good? Coffee increases blood pressure and heart rate, which helps optimize your training abilities. But don't abuse it! An espresso is recommended before training, but do not add milk or sugar!
8. THE MYRTILLES
Blueberries
Small but powerful! Blueberries are low in calories: 100 g provide about 40 kcal. In addition, these purple berries are antioxidant: they fight against the body's free radicals, which is particularly important for better performance during training. They are absolutely delicious in a smoothie or simply mixed with oatmeal or plain yoghurt.
9. THE NUTS
Nuts
Nuts and seeds are essential for muscle building. They are rich in proteins and fats. Walnuts are particularly rich in unsaturated fatty acids.
CONCLUSION
A healthy diet and sufficient calories are just as important as intensive training for weight gain. Incorporate the 9 foods listed above into your meals on a regular basis and results will be immediate.
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