A 100-gram chicken breast provides about 24 grams of protein, while beef offers 21 grams. It's important to complement the diet with carbohydrates and healthy fats for the body to effectively regenerate fibers.
Consuming large amounts of meat can be harmful to health because uric acid can cause diseases like gout, hypertension, and increased LDL cholesterol, among others. While there are various supplements that can support muscle gain, such as protein powders, it is always preferable to choose those of natural origin.
A healthy and nutrient-rich option is a protein shake that provides a series of essential components for the development of the body. This recipe offers 369 calories, 14 grams of fat, 6 milligrams of cholesterol, 46 grams of carbohydrates, 30 grams of total sugars (without additives), 19 grams of protein, 10 grams of fiber, 85 milligrams of sodium, and 917 milligrams of potassium.
An ideal way to consume this shake is through a blend of strawberries, banana, mango, low-fat Greek yogurt, nut butter, ground flaxseed, and vanilla extract. Simply incorporate all the ingredients into a blender and blend until fully integrated.
To maximize muscle growth, it is essential to maintain adequate hydration, as water plays a crucial role in recovery and physical performance. Additionally, diversifying protein sources, including legumes and nuts, can enhance training results.
Strength training and weightlifting are more effective when combined with proper nutrition. Proteins are vital for recovery and muscle growth, so an intake of approximately 2.2 grams of protein per kilogram of body weight is suggested for those who engage in strength training. This ensures optimal muscle development and a better response to exercise.
