Protein: here is the best yogurt to increase muscle growth

When it comes to maintaining and building muscle, diet plays a vital role. To optimize the results of your sports sessions, it is fundamental to follow a diet rich in proteins, because these molecules contribute to both the development and regeneration of muscle tissue.. Find out what foods to include in your diet to achieve your bodybuilding goals.

What diet should you choose for good muscle tone?

To optimize your Muscle tone, choose your foods based on their usefulness and benefits for your body. Your diet should contain adequate amounts of protein, fat and carbohydrates to fuel your muscles and provide the energy needed for your workouts.physical activity.

Why do muscles need protein?

Muscle fibers are mainly composed of proteins, which are involved in muscle contraction. As Dr. Gilles Mondoloni, specialist in sports medicine, previously explained to us: “If I don’t get out of breath walking up stairs, it’s because I have proteins in my muscles called enzymes that capture oxygen and make the muscle work so it contracts properly.” When you makeexercise, you are straining your muscles, which can cause micro-damage. Muscle regeneration after exercise largely depends on protein intake.

We recall that for a healthy adult, the quantity protein recommended is to 0.8 to 1g of protein per kilo of weight per day. Older adults need slightly more protein than younger adults. For a person weighing 70 kilos, that means 56 to 70 grams of protein per day.

Why have good muscle tone?

Muscular strength and joint mobility are key components for carrying out all physical activities, whether simple or demanding. Having good muscle tone allows you to carry out a active life. To cultivate good muscle health, it is essential to maintain a balance between regular exercise, which strengthens the muscles, and a proper diet, which provides the nutrients necessary for their optimal functioning.

Top Santé takes stock of the 9 foods very rich in protein to incorporate into your diet to achieve your bodybuilding goals.

Chicken breast is a premium source of lean protein. For a 100g serving of chicken breast, you will get approximately 27 g of protein. It is rich in essential amino acids, which makes it a food of choice for building muscle. Plus, it’s versatile and can be prepared in many ways.
Greek yogurt is a great choice for protein and probiotics. Protein promotes muscle growth, while probiotics support healthy digestion, which is essential for optimal nutrient absorption. For a 170 g serving of Greek yogurt you will get 17 g of protein.
Tofu is a high quality vegetarian protein source. It also contains isoflavones, which can help reduce muscle inflammation and promote recovery after exercise. Each half-cup serving of tofu contains 10g of protein, and because tofu is easy to pair with grains like brown rice or quinoa, many soy meals contain lots of protein.
The salmon is rich in protein. A 100g fillet contains 17g. It’s also full of omega-3 fatty acids. These essential fatty acids have properties anti-inflammatories and can improve blood circulation, which is beneficial for the muscles.
Eggs constitute a source complete with protein and contain essential amino acids. Additionally, egg yolk is rich in choline and healthy fats, which can help with energy and muscle recovery. Each small egg contains 6g of high quality protein.
Beans, whether black beans, red beans or lentils, are rich in protein and fiber. They provide a lasting supply of energy for the muscles and promote satiety. Half a cup of cooked beans contains 9g of protein, plus iron to carry oxygen to your muscles.
Lean beef is an excellent source of protein, for example, a 100 g flank steak contains 28 g of protein. Besides being a protein-rich food, beef is also rich in nutrients that promote muscle development such as iron, selenium and zinc. A study conducted in 2012 among elderly people in the United States highlighted a link between beef consumption and an increase in muscle mass, particularly in the middle region of the arm.
Turkey breast is similar to chicken in terms of nutritional quality. It is low in fat and high in protein. Turkey is great for helping with recovery and muscle growth. Each 100g serving contains 29g of protein, and since it is very versatile, it is easy to include it in lunch, dinner and even breakfast.
The tuna Canned is not only convenient, but it is also an excellent source of protein, with approximately 20 g of protein per 107 g box. Plus, it provides an added benefit by providing vitamin D, an essential nutrient for muscle and bone health. If you’re looking to further increase your protein intake, fresh tuna is a great option. A 100g bluefin tuna steak contains approximately 30g of protein, in addition to the benefits of omega-3 fatty acids that it offers. Studies reveal that, particularly among older adults, increased consumption ofOmega 3 can contribute to better muscle mass gain.