12 best diet to build muscle

Today we will give you the best food that helps build strong muscles and exciting

1. milk

Milk makes wonderland for fans of sports and bodybuilding, Vhomn nutrient dense, a great source of protein and contains essential amino acids. Drink a glass of milk inevitably will help build muscle

2. Beef

Should not exclude beef from this list, which contains iron, zinc, and creatine. Zinc increases testosterone, and iron is one of the most abundant mineral in the body and creatine helps produce adenosine tri-phosphate (energy). Beef is considered the perfect food to build muscle

3. chicken

Provide high protein, also it contains a lot of amino acids. Can be cooked in different ways, which prevents him feeling bored, low-fat chicken breasts, while red meat has a higher fat content. Chicken is optimized for the needs of building muscle

4. Fish

Low-fat and contain high-quality protein, as well as important vitamins and omega-3 fatty acids. And it is one of the few foods that provide nutritional value is very high

5. Peanut Butter

Packed with good fats and proteins. A staple food for the growth of muscle mass. They used the gel sandwich and it will help you to acquire the necessary power to exercise

6. Oatmeal

Taken up at breakfast or mixed diet else. These carbohydrates help you gain energy during training and are also easy to prepare and can be an important element to build muscle in the diet

7. Eggs

You can cook it in several ways. Eggs is expensive, and contain 7-8 grams of protein per egg, whether boiled, or poached

8. bananas

It contains three types of sugars. Fructose, sucrose, and glucose. These sugars essential for pre / post-training. Free of fat and cholesterol, it also gives energy.

9. turkeys