Define Muscles Thanks To 7 Foods
Defining your muscles helps you improve your health and fitness. If you’ve come this far, it’s because you’ve gotten really good results in both the gym and diet.
Defining the muscles is the final moment of the process, where the body can become exactly how you want it. Intense training is no longer enough, at this stage you need to pay more attention to food.
It is assumed that you have already given up on fats and flours, that you are eating healthier and that you only indulge in a dessert from time to time.
But to define your muscles by eliminating the fat that remains and increasing their size, you must choose to eat some specific foods. In this article we reveal which ones.
Food groups to consider
Below we suggest the groups of nutrients that cannot be missing in the diet if your purpose is to define muscles.
Grain carbohydrates
These can be achieved by consuming pasta, rice, bread, legumes and cereals. The ideal is that you consume them early in the day and do not overdo the quantities.
Remember that you cannot cut out carbohydrates, as they are what give you the energy you need to perform all your daily activities optimally. Choose those with a low glycemic index, low fat or saturated fat and cholesterol free.
Fruits and vegetables
You can eat them throughout the day, as a dessert or as a snack. Choose those with a low glycemic index, such as citrus fruits, grapes, apples, peaches, apricots, red fruits, to name a few.
As for vegetables, carrots, onions, squash, peppers, cabbage and turnips cannot be missing.
Proteins
This is perhaps the most important food group, because they are what directly help you to generate muscle tissue. Consume fish and its derivatives, but also white meats such as turkey, chicken and rabbit.
At the same time, avoid red meats; you can eat them a couple of times a month, but remember to consult a specialist in this regard.
These are the most important foods to consider, but in parallel, it is essential to continue the detox process of sugary drinks and alcohol. Now let’s continue with the meals that will help you define your muscles.
7 foods that help define muscles
1. Calf
For muscle definition, veal is certainly one of the best options available to you. It is pure protein and this makes it an unbeatable food for defining muscles. This meat contains linoleic acid, which is responsible for the elimination of fat and the development of muscles.
However, although it also acts on hypertension and has antioxidant properties, the World Health Organization (WHO) has warned about the carcinogenic properties of red meat. For this reason we recommend consuming 200 to 225 grams of veal per week.
2 eggs
One of the options that should not be missing in the menu. They represent the food with the best proteins from the biological point of view.
In addition, the yolk provides considerable amounts of iron, sodium, selenium, phosphorus and zinc. It has vitamins of types A, B2, B12, D and E. You can eat it even after training, because it helps to have a quick digestion.
3. Chicken breast
Chicken is a type of meat that provides a lot of protein and for every 100 grams you consume, you will only consume 120 calories. One serving can provide you with around 30 grams of protein, so consider this option and add it to your diet.
4. Salmon
It is a fish that you can undoubtedly add to your meal plan. It contains fatty acids which are very healthy and will help give your joints vitality. In addition, it provides Omega-3 and thus will help reduce cholesterol levels. It is a very good protein food and you can cook it on the grill or in the oven, without oil.
5. Tuna
It is a food that you cannot forget . It offers you lots of protein and you will metabolize it very quickly. You can prepare it on the grill or by cooking it in its own juice. We advise you to consume it as a main dish or as an ingredient in salads.
Mix it with a portion of pasta or rice; you can also eat it before or after training.
6. Seeds, grains and nuts
These foods provide fiber, minerals, and healthy fats. Additionally, grains such as quinoa can provide much more protein than the foods mentioned above.
Oats, walnuts, almonds, to name a few, are very inexpensive foods. To define your muscles you can combine them with salads and eat them with meat, before or after physical activity. They also fight anxiety.
7. Green tea
Green tea is your great ally that will act effectively while the other foods already mentioned will offer you their benefits. It will allow you to reduce fat while you are working to define your muscles.
And if that’s not enough, here are other benefits of green tea: it is diuretic, protects against free radicals and boosts the development of all muscle tissues.
With these 7 foods you can create many dishes so that your diet always remains enjoyable. Remember to eat vegetables and greens and always keep in mind that a healthy diet will not only help you define your muscles, but will allow you to achieve a better lifestyle.
