To define the musculature it is not enough to train hard. If you want to achieve good muscle tone, in addition to working the body in the gym will be necessary to make an adequate diet to uncover the muscles, eliminating fat and increasing its size. To do this, you can choose to take some supplements, but undoubtedly the most interesting thing will be to adopt a healthy diet. Below are twelve ideal foods to define the body.
The first food, and undoubtedly one of the most important as it includes the best proteins with greater biological value is the egg. The egg yolk has a large amount of phosphorus, iron, zinc, selenium and sodium, as well as vitamins A, B2, B12, D and E-. This fast-digesting food can be taken both before and after training.
Another favorite food for toning the body is the breast. This is a meat that also provides a lot of protein and only has 120 calories per 100 grams, so it is a very interesting option that provides about 30 grams of protein per serving.
The third option is veal, although it is worth any type of red meat such as horse. This is pure protein and also has linoleic acid that helps reduce fat in the abdomen and strengthen muscle. It is also a food that has a lot of iron and helps lower hypertension.
Among fish, salmon is also ideal for this type of diet, because although it includes fatty acids, they are healthy and therefore, in addition to being a very interesting source of protein, is perfect for regulating cholesterol, as it provides a very good amount of Omega 3. However, as it is an oily oily fish, it should always be cooked on the grill or in the oven, without oil.
Another of the most interesting fish is the tuna, which can be eaten both grilled and in its juice. It is a food that provides a lot of protein, omega three and is also metabolized very quickly and effectively. Tuna can be eaten as a main dish, taken before or after training or included in salads or combined with rice or pasta.
Quinoa is a food that will be ideal from among the cereals in a diet to define since it provides many more proteins than any other. In addition, they also have the same biological value as those from fish, eggs or meat and include all essential amino acids. It is a very healthy type of cereal that also helps to eliminate fat and can be combined with meat, fish and all kinds of vegetables.
Spinach is a high quality food that helps develop muscle mass because it has steroid compounds and has glutamine, necessary for this proper development. In addition spinach helps to improve endurance, so they are very interesting to take before any training. It is a food that can be taken as a single dish, combined with hydrates, in salads, with meat or fish.
Oats are undoubtedly another of the best quality cereals to gain muscle and eliminate fat easily. This food also includes high biological value protein, sodium, healthy fats, calcium, potassium and vitamins. It will be especially interesting to eat oats in any form (flakes, flour) before training and it is also a high quality breakfast that will provide the necessary strength for the whole morning.
Nuts should also not be missing in a definition diet. From nuts to almonds to sunflower seeds. They can be taken as a snack or included in the main courses because they provide fibre and healthy fat as well as protein. In addition, they are a perfect food to combat anxiety and a great source of natural nutrients.
Delicious yoghurts and milk are also especially interesting foods to end bad breath, cavities, gum disease and of course are a great source of quality protein, potassium, magnesium and of course, calcium. They can be eaten before and after training, as dessert, as breakfast, or mixed with other foods such as oats.
Fruits and vegetables
Fruits and vegetables should also be part of a healthy diet to define the body. They are the best antioxidants and help regulate the body while providing all the vitamin E, C and beta carotene it requires. In addition, these foods provide healthy fiber and help expel what the body no longer needs.
Finally, another interesting option that will help reduce body fat while boosting muscle development is green tea, which will also be ideal for protecting the body from free radicals. This interesting food has diuretic properties and is also a good activator before training.