Certainly does not carry the title of new information , we all know that the food is an essential way to build the body , but it may be new is the guide to the best foods that serve this purpose , quantities and appropriate times to eat them .
1) You must know the difference between a complete protein and incomplete , the first resides in meat, eggs and fish , while incomplete is present in plant products such as beans .
2) Quantity must be intake of protein per day is suitable for your weight , if you weigh 68 kg should eat at least 150-255 grams of protein a day. Useful proteins of the body are red meat , fish, eggs, white meat , dairy, and dairy whey protein .
3) more than eating foods that contain carbohydrates in the morning and before exercise , because they provide energy for muscle during exercise .
4 ) breakfast of the most important meals per day , eating foods containing protein eggs , for example , and foods containing carbohydrates.
5) You can eat snacks such as nuts between meals , if you want to lose weight at the same time gaining muscle , فتخلى for a meal before going to sleep because it may turn into fat.
6) milk serum protein is considered a panacea for muscle strengthening , but there are some medical concerns that the protein in these vaccines is difficult to digest and may accumulate or deposited in the kidneys , this more frequent advised of drinking water after eating for the liquidation of this deposition .
7) You can eat foods that contain healthy fats unsaturated such as fish , nuts , olives , peanuts , stay away from saturated fats found in preserved foods such as ice cream , chocolate and fried foods.
8) Learn how to digest the protein in the body of specialized books .
9) more than a drink of water they are useful in order to grow muscle and recover after exercise stress .
10) Watch your intake of foods that contain a lot of salt so you do not get pressure, but I know that during the exercise , lose a lot of these salts through sweat .
11 ) Eat what you like of the foods mentioned above , it handled like a big role in muscle benefit .
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