Secret tip: you need to have to be pumped up and be safe

, the top 10 products for muscle growth:

one). Cottage cheese

Cottage cheese - one of the best foods for muscle building. Total 150 grams of cottage cheese will give you 28 grams of protein. Also curd is valuable in that it consists of a combination of "fast" and "slow" proteins.

2). Salmon

Salmon simultaneously a protein source and a source of omega-3 fatty acids. This double whammy will help you build muscle. Also salmon can help speed up the metabolism, contributing to faster results.

3). Oatmeal

Oatmeal is an essential component of a healthy diet. Whole grain oats combines carbohydrates, fiber, protein, minerals and vitamins. Moreover, carbohydrates are "slow", ie you stay satiated longer on time and maintain a constant level of blood sugar.

four). Buckwheat

Buckwheat - a source of carbohydrates, which helps build muscle mass. 100 grams buckwheat contains 18 grams of protein, a biological value above 90%. Buckwheat can be a great addition to the diet for muscle growth. 5). Beef

Beef - an excellent source of quality protein.

6). Fish fat

Fish oil has anti-inflammatory properties, which allow the body to recover more quickly after serious workouts. Therefore, we can train more often. Fish oil can also speed up the metabolism.

7). Turkey

Turkey source of protein and 11 vitamins and minerals.

8). Chicken breasts

100 grams of chicken breast - 30 grams of protein with minimal fat.

9). Water

Consumption of sufficient water promotes strength, increased energy levels and proper digestion.

10). eggs

Eggs have large amounts of protein (6.8 grams in one egg), rich in vitamins, zinc, iron and calcium. Therefore, the egg is a very important and balanced food for building muscle.

NIS