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15 muscle building foods Create a perfect figure for women – AKERU

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Current exercises for girls has become a trend Because it not only good health but also helps to tighten the shape to look strong Especially in the abdominal area, girls would like to have a beautiful six-piece groove. But just exercise alone isn’t enough. Eating also has an effect, but how? Today I will take my friends to see it. 15 Muscle Building Foods What will be the perfect shape?

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Building muscle involves exercise and diet. Therefore, choosing a diet to build muscle must contain key nutrients consisting of proteins, carbohydrates and fats. Micronutrients such as vitamins and minerals are also indispensable. Let’s see what’s there.

1. Egg

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Eggs are the first menu that everyone needs to think about because they are a good source of protein that helps build muscle, with 1 egg providing around 7 grams of protein, which is enough. As for the eggs that are eaten, it will be a simple menu such as boiled eggs, soft-boiled eggs, a popular menu for people who want to build muscle. For any woman who wants to build muscle, don’t forget to eat eggs every morning.

2. Chicken breast

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Chicken Breast, a popular menu for slimming people or women who want to build muscle, chicken breast is one of the must-eat menu items. Because chicken breast is the part of the meat that gives little after work, less fat, but gives a very high protein content because 100 grams of chicken breast is about 23 grams of protein, suitable for women. who want to strengthen their muscles The chicken breasts chosen to be eaten should be boiled, baked and steamed for best results.

3. Greek yogurt

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Any girl who eats yogurt to lose weight Tell me you need to change your mind now. What’s better than yogurt? Greek yogurt because it provides more protein than regular yogurt 20 grams of Greek yogurt provides about 24 grams of protein. It will also help build muscle for women too, but remember that plain, unsweetened Greek yogurt is best. But if someone feels irritated, he can add fruits like bananas, berries and strawberries. add flavor too

4. Sweet potato

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Sweet potato is another menu for people who want to build muscle. It is an excellent source of carbohydrates, potassium, vitamins and fiber. Makes you fuller for longer Plus it’s not fat either.

5. Almonds

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Almonds Foods Nutritional Benefits For people who are losing weight or building muscle, this is also a good option. The nutrients in almonds are high in protein, fiber, vitamins, and unsaturated fats that can help you gain muscle. Because 100 grams of almonds will provide 42 grams of unsaturated fat, which is quite high. But you should eat in moderation, like 1 handful a day, and remember to eat only unsalted almonds.

6. Salmon

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Another high-protein food that helps build muscle isn’t just chicken breast. But salmon is also high in protein, with 100 grams of salmon providing around 20 grams of protein. It also provides nutrients like fatty acids, minerals, omega 3, vitamins. Any girl who wants to build muscle but is bored with chicken breast can eat salmon as an alternative. Most salmon can be steamed or broiled. according to the preferences of each person

7. Peanut butter

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Peanut butter is an inexpensive food for people who are building muscle. Since peanut butter is high in protein and contains fat and fiber, 2 tablespoons of peanut butter provides about 8 grams of protein, plus eating peanut butter helps you feel full longer. So if girls People who want to eat nuts to lose weight or build muscle can choose to have peanut butter with bread for breakfast or mid-day meal.

8. Avocados

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Avocado is a favorite menu for those on a diet. including people who are about to build muscle. Because avocados provide both protein and good fats that help increase muscle mass. It is rich in vitamins, minerals that provide many benefits to the body. It is also a menu that satisfies you for a long time. This makes avocados another good option.

9. Green apple

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Green apples are another fruit that is good for building muscle and also helps in weight loss. It provides nutrients such as carbohydrates, vitamins, beta-carotene and fiber to keep you feeling full longer. Including some substances that help reduce muscle inflammation and help muscles be strong. Any girl who wants to strengthen muscles, green apples seem to be a good answer that can be eaten as a meal. Also available

10. Tuna

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Tuna is a high-protein source that health enthusiasts and muscular people often choose to eat. because it is a menu that is easily found in department stores at a not very expensive price. Also, rich in food sources such as proteins, minerals, omega 3, vitamins and antioxidants, 1 can of tuna provides about 45 grams of protein, which is not much . But don’t forget that it only has to be canned tuna in spring water. For simple do-it-yourself cooking menus like salads and sandwiches, you can eat during the day or after exercise.

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11. Shrimp

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Shrimp, seafood known to be high in cholesterol And how to lose weight? In fact, eating shrimp should be eaten in moderation. It can strengthen muscles and also help reduce fat. Since shrimp is a high-protein source of nutrients, if you eat 28 grams of shrimp, you’ll get about 18 grams of protein overall. For those who are bored of chicken breast, salmon, can also find prawns to eat instead. But it must be calculated carefully, otherwise it will turn out that we will get too much cholesterol, which can cause negative effects on the body.

12. Oatmeal

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Oatmeal is a source of nutrients like Proteins, phosphorus, vitamins and carbohydratesto help strengthen muscles Exercise requires carbohydrates to be strong. Then oatmeal is an interesting option. It also helps reduce belly fat. suitable for girls who want to build muscle in the stomach. If oatmeal is eaten, it can be eaten with low-fat milk. or Greek yogurt in the morning or before your workout.

13. Bananas

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Bananas are full of carbohydrates that can help build muscle. And it is also a slimming fruit for women: in addition to obtaining carbohydrates from bananas, they also contain proteins, vitamins and potassium which help reduce fatigue due to exercise. and helps muscles recover faster It’s also high in fiber, another fruit that keeps you feeling full longer.

14. Broccoli

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Green vegetables like broccoli can also help build muscle. With 90 grams of broccoli will always provide about 6 grams of carbohydrates, plus protein. same high vitamin If anyone wants to gain muscle mass, this green vegetable can be seen to help you. It can be eaten with vegetable salad OR steamed with salmon or chicken breast, it will add more deliciousness.

15. Chia seeds

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Chia seeds, a popular menu that girls often used to lose weight It is another high source of protein that will help build fat burning muscle. control sugar levels In addition to protein, it also contains carbohydrates, good fatty acids and fiber that will help you feel full for longer. Chia seeds are popular among people who lose weight and build muscles well.

In addition to all 15 muscle building foods, another thing not to forget is parallel exercise. muscles that girls Dreaming of, it seems that it will not be too far away for sure.

Nurseriiz

I love to travel to learn about everything in the world, and writing and photography are some of my favorite memories.

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