Muscles, The Best 15 Healthy Nutrients


Healthy muscles building with rapid results are based on three main components:

The health training system is safe and appropriate for the nature, strength, and capacity of the muscles.

Physical comfort.

Have an important role in the reconstruction and restoration of tissues and muscle fibers caused by the exercise and accelerate the process of healing muscles.

Psychological comfort.

Have an important role in regulating the work of some hormones that have to do with the process of building muscle and prevent depletion and deterioration, including stress hormone.

Proper nutrition.

The third and most important ingredient, which accounts for more than 60% of the muscle building process, is healthy nutrition, rich in active nutrients and affecting the process of muscle building, such as proteins and carbohydrates. Nutrition is not the number and quantity of meals as much as their content.

Bodybuilding is the only game in which its practitioners do what they hate. The only game in which its practitioners eat some of their favorite meals. It is a lucrative business game for food supplement producers, which unfortunately many trainees are attracted to because they believe that supplements are the way to build muscle and forget or forget that supplementation is a supplement to the main diet and will not yield any result in the weak formative content of the main diet.

Bodybuilding and nutrition.

It should be noted that the nutrients needed by bodybuilders are not limited to proteins only, but that their daily diet should contain carbohydrates, healthy fats, and dietary fiber. Proteins are the muscle building blocks through which new muscle tissue is built and the old ones are restored. But they also help to lose fat. The protein content of the thermocouples is lower than the carbohydrate and fat content most of the time.

Carbohydrates are one of the main nutritional pillars of bodybuilders. They provide the body with the energy necessary to perform the exercises efficiently. And also works to compensate the energy consumed by exercise and accelerate the process of healing muscles and prepare for the next effort. And has an important role in storing energy within the muscle fiber, which in turn stimulates the process of muscle growth. Eating vitamins and minerals contained in vegetables and fruits is the key to helping muscles recover and recover from physical exertion.

This food system, made up of all these ingredients, is the basis for healthy muscle building and is virtually free of fat. But the availability of all elements and the performance of training properly helps to burn fat and at the same time increase the muscle mass of the exercise.

Healthy food to build muscles.

Egg whites.

It is an integrated protein food ingredient characterized by containing a variety of amino acids distributed and pumped directly to the muscle fiber without the need to pass the liver and accelerate the process of restoration and construction and storage of glycogenic energy inside.

Another advantage of egg whites is that it stimulates the body to produce non-essential amino acids such as arginine and glutamine, which facilitate and support the process of muscle building. And do not forget the important advantage of eggs in general, but it has the element of calcium is important to maintain the integrity and strength of bones supporting the muscular system.

Salmon and tuna.

It is a nutrient rich in protein and omega-3. These elements mimic new muscle tissue and at the same time limit the destruction of old muscle tissue resulting from stress training. The result is greater efficiency and speed in the process of building and developing the musculoskeletal system by stimulating the hormone testosterone and natural growth within the body.

Pure red beef.

It is a protein helps in the abundance of the main energy. Red beef contains iron and zinc, which is crucial in the process of development and build muscle.


Muscle medicine is called. It is the best source of the ferrule, vitamin E, which is absorbed by the body. This nutrient is one of the strongest and effective antioxidants that helps to reduce the erosion and destruction of muscle tissue resulting from radical movements and heavy weight exercises, thus improving muscle building.

Low-fat milk.

They are a protein-carbohydrate mixture that helps build and accelerate muscle healing and contain lanolin, a unique type of fat that helps burn fat around muscles in the body.

Olive oil.

An unsaturated fatty food has many benefits.  It saves energy and preventing muscle from dysfunction and weakness. Moreover, its important role in reducing the incidence of heart attacks, diabetes, colon cancer and osteoporosis.


It is more than 75% of muscle composition. The water accelerates the process of growth and development more clearly than the dry environment. So, we urge all trainees to drink water as much as 12 cups of water a day.

The role of water is important in the elimination of toxins and fluids from the body. It helps avoid exposure to drought. That may cause symptoms of many diseases, including headaches and stress and damage to kidneys and liver and increased heart beats and high pressure.


Many studies have shown that drinking coffee, especially before the training, develops physical abilities, mental and nervous during exercise. It helps to pump more oxygen to the muscles.

Chicken breast and brown rice.

They are very rich elements of soft protein which is good for the process of building muscle. Also, it is almost free of fat and carbohydrates. Every 100 grams of chicken breast equivalent to 23 grams of protein. We recommend to eat it with a dish of brown rice.

Brown rice contains a complete set of carbohydrates that support the muscles with the energy necessary. It supports the muscle effort during exercise. The advantage of the chicken breast is that he contains 11 vitamins and metal.

Sweet potato.

Sweet potato is one of the best sources of low-sugar healthy carbohydrates. It helps to build a high-quality, high-quality muscle. The characteristic of this type of carbohydrate is its ability to control the hormone of insulin. They block the storage of fat inside the human body, in addition to reducing blood sugar.

Green vegetables.

Watercress, spinach, broccoli, cucumber, sweet peppers, parsley, lettuce and sometimes added boiled cabbage. This mixture is good for the body, so make sure to be available in your daily dish. The body draws many benefits, including reducing fats and harmful fluids around the muscles and supplying it with fiber.

green vegetables reduce the pain of muscles. It reduces the opportunity for exposure to the deterioration and strengthens muscles tissue and bones.

Citrus fruits.

Especially orange, grapefruit, kiwi, and lemon are the most important foods that supply the body with vitamin C and magnesium. These unique fruits contain a high percentage of antioxidants. They have an important role in burning fat, reducing fluids and accelerate metabolism.


It is a fruit characterized by the containment of an enzyme that helps to accelerate the digestion and extraction of protein from foods called this enzyme pro-million and has an important role treatment of inflammation and muscle pain resulting from exercise and an important role in stimulating metabolism and burning fat.

Green apple.

A source of energy and an auxiliary element to burn the fat accumulated around the muscles.

Fish oil.

Maintains the safety and health of the heart It protects against atherosclerosis and reduce the proportion of triglycerides and bad cholesterol in the blood and helps to relax the blood vessels and reduce the chance of clotting in them.

Fish oil helps to increase the immunity of the body. Increase the growth and strengthening of the body muscles. With its apparent, it helps in increasing the secretion of the testosterone and growth hormone.

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