Nutrition -


    In order to have a beautiful body, training itself is not enough as it is very important to understand which products contribute to the formation of muscles.

    Most athletes form their food basket based on their goals and tasks. If with weight loss everything is simple and there is a lot of information available, not so many people know what kind of food needs to be consumed in order to get the right muscle gain.

    I suggest a list of TOP 5 products required for the preparation of the diet of those athletes who want to gain mainly muscles and maintain their health:

    1. Avocado
    Besides the fact that 100 grams of avocado equals to 160 kcal, this product contributes to the production of its own collagen and has a high vitamins and minerals content. Be sure to include it in your basic diet.

    2. Date fruit. 
    Only a few good flashy dates contain almost 300 calories. This is an excellent source of carbohydrates and energy. Dates - a storehouse of copper, iron and vitamin B6, which is very important not only for the muscle gain, but also for the athlete’s nervous system smooth functioning. Dates can be used as a natural sweetener and added to dishes or combined with nuts and nut pastes to increase the energy value and calorie content of the daily diet.

    3. Bananas.
    No wonder why this particular fruit is so important in the athlete's food basket. Banana is an excellent source of carbohydrates (21 grams/100 grams), potassium, vitamin B6, magnesium and fiber. This product contributes to the gastrointestinal tract and the nervous system proper functioning. It tastes good and can complement any dish or be used as a snack if nothing else is handy. Banana can be mixed with avocados, thereby increasing the caloric intake of food, bringing satiety and many useful nutrients for the body.

    4. Nuts. 
    In fact, every nut, whether it is almond, brazilian nut, hazelnut or forest nut, is rich in polyunsaturated fatty acids, zinc, and most importantly - calories. Only 100 grams of nuts contain from 500-700 kcal, thereby giving sufficient energy to the body. Furthermore, they are very satisfying, tasty and healthy. Coconut is also a nut, which, besides all the other useful things, contributes to the intestinal microflora formation.

     5. Dark chocolate
     This product is a source of iron, antioxidants, and of course - calories. A bar of dark high-quality chocolate (above 85%) contains about 600 kcal. Of course, exaggerating with these products is not a good idea, like with any others. But it is very possible and necessary to diversify the diet, especially when it comes to weight gain.

    In addition to food and calorie surplus, it is worth remembering that muscle growth is always possible only with a few rules:

    - full sleep;

    - the optimal amount of proper proteins and carbohydrates;

    - targeted training program;

    And if you approach this process wisely, the result will not keep you waiting.


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