5 Indispensable Products for Muscle Strengthening

Poultry meat, including chicken, is a staple in many athletes' diets. Poultry is one of the most popular animal products in Poland. What is the reason for this popularity? Firstly, the high content of high-quality easily digestible protein approximately 20 g of protein per 100 g of product. Additionally, the nutritional value of poultry protein is high, compared to the recommended amino acid pattern by the FAO/WHO. However, poultry meat is very lean and the fat content under the skin is also very easy to remove. Compared to meat from other animal species, poultry meat also has a more favorable ratio of unsaturated to saturated fatty acids. Moreover, it contains large amounts of zinc, magnesium, potassium, fat-soluble vitamins: A, D, E, and B-vitamins. It is worth noting that poultry meat contains heme iron, which is much better absorbed by the human body than non-heme iron. Chicken eggs are also an interesting food product. For a long time, their consumption was considered a cause of increased cholesterol levels, but for some time now they have been recognized as an important component of a healthy diet. One egg weighing about 56 g provides about 80 kcal and contains about 7 g of protein. The proteins found in eggs are of high quality, complete and very well absorbed by the human body. In addition, eggs contain compounds such as B-vitamins, fat-soluble vitamins A, D, E, and K, as well as nutrients such as lutein, phosphorus, calcium, magnesium, zinc, selenium, iodine, potassium, sodium, manganese, iron, omega-3 and omega-6 fatty acids.

Fish meat is progressively turning into a preferred food item for athletes. More than 90% of this meat consists of easily digestible, nearly complete proteins, which are also associated with a high content of exogenous amino acids. Additionally, fish are a crucial source of indispensable omega-3 fatty acids in the diets of athletes. These compounds promote the proper functioning of the cardiovascular system and also stabilize cholesterol levels. Based on research, it has also been ascertained that omega-3 acids can enhance the strength and endurance of athletes by optimizing their metabolic processes. Moreover, fish are an excellent source of numerous minerals and vitamins, such as vitamins A, B, D, phosphorus, magnesium, selenium, calcium, iodine, fluorine, manganese, or potassium. Marine products are increasingly being incorporated into diets, and rightly so, as their consumption bestows many benefits to the body. Similar to the previously mentioned fish, they are characterized by low caloric content and minimal carbohydrate content while having a high nutritional value. Apart from being a source of complete protein and polyunsaturated omega-3 fatty acids, specifically EPA and DHA, they contain substances like vitamin B12, B3 (niacin), A, D, E, iodine, selenium, zinc, or calcium.

Vegetables are an excellent source of fiber, vitamins and minerals. Green vegetables, rich in antioxidants, help prevent many diseases and support the body's detoxification processes by removing toxins and harmful metabolic products. Green vegetables are essential for physically active people and athletes, as they provide the body with antioxidants. During exercise, free oxygen radicals are produced, which can cause DNA damage in excessive amounts. In periods of high physical activity, the body needs a greater amount of antioxidants, which should be provided through a balanced diet. Green vegetables are the richest source of these substances, and the chlorophyll contained in them promotes detoxification and strengthens the immune system. The most commonly recommended green vegetables include broccoli, zucchini, peas, parsley stems, cilantro, leek, celery, spinach, arugula, lettuces, chives, green peppers, cucumbers, and asparagus.

Carbohydrates are chemical compounds made up of carbon, hydrogen, and oxygen atoms. They are crucial for the proper functioning of the human body as they provide a basic source of energy. Carbs are present in many food products, but not all sources of these substances are beneficial for health. Therefore, it is worth focusing on such carb sources that are not only tasty but also beneficial for the body. Besides providing energy, carbs perform many other functions, for example, they are essential in the process of oxidation of fatty acids. In the case of a deficiency of sufficient amounts of digestible carbs in the diet, there is a risk of incomplete combustion of fatty acids and the formation of ketone bodies. Moreover, some carbs such as dietary fiber are a nutrient reserve for humans, which allows maintaining the proper blood sugar level and providing an adequate amount of energy even up to 12 hours. Other carbs such as dietary fiber improve digestive function, reduce hunger and protect against gastrointestinal diseases. The best and most valuable carb sources in the diet are: whole grain products such as oatmeal, pasta, rice, bread, oatmeal; fruits such as bananas, cherries, blackberries, dried dates, pears; vegetables such as white beans, garlic, pea seeds, corn; as well as other products such as nuts, soybeans, honey, milk.

Dairy products and their processing, along with meat, are one of the primary sources of full-fledged protein, which is essential for building muscle mass. Lean cheeses, cottage cheese, and kefirs are a very good solution for people who cannot consume meat products daily or want to change their diet. Milk and its products are a valuable source of many vitamins and minerals. We are primarily talking about vitamin D and calcium, which are particularly important for the bone system, especially for those who exercise and the elderly. Furthermore, milk and its products contain significant amounts of phosphorus, magnesium, potassium, zinc, vitamin A, and vitamins from the B group, especially riboflavin and vitamin B12. Scientific research also shows that dairy products promote the release of energy and reduce its storage in cells. Additional analyses also confirm that milk and its products reduce the risk of certain metabolic disorders and are an important element of prevention for cardiovascular diseases. One of the main proteins in milk is casein. It is an allergic compound, but for healthy individuals, it should not be a problem to include products containing this substance in their diet.

In these modern times, creating a nutrition plan is a very straightforward task as knowledge about healthy eating habits is widely available, and supermarkets offer a wide range of products that can be added to the diet. The nutrition plan during the muscle-building phase should take into account the correct number of calories, and the meals should be healthy and, above all, delicious. The aforementioned ingredients are my suggestions for products that should be present in the diet of individuals who are actively working on their muscle mass. Of course, there are also other products that are equally effective. The reason why I chose these products is simple - I use them myself and they have not let me down so far.