Including rice and nuts .. 6 foods that help build strong muscles

Often times some people find it difficult to increase the size of muscles, and resort to exercises only, which is strenuous at times in the absence of appropriate food.

And the Russian agency "Sputnik", in a report, presented a group of foods that help build muscle quickly with exercise.


Milk and dairy products:

Dairy provides a good mixture of protein, carbohydrates and fats and is a good source of calcium, in addition to other vitamins and minerals. Drinking a cup before or after exercise helps greatly to increase muscle size.

the rice:

Rice is a convenient source of carbohydrates, which provides a large number of calories, which helps to overcome strenuous exercises in order to gain muscle, according to the Healthline website.

Nuts and nut butters:

One small handful of raw almonds contains 170 calories, 6 grams of protein, 4 grams of fiber and 15 grams of healthy fats so you can quickly get hundreds of calories that aid in exercise.

Red meat:

Red meat has leucine, which is the essential amino acid that your body needs to stimulate protein synthesis in muscles and add new muscle tissue. It also contains 456 calories and nearly 49 grams of protein.

Plus, red meat is one of the best natural sources of dietary creatine, which is perhaps the best muscle building supplement in the world.


Nutritionists advise eating boiled or baked potatoes before exercising, because they contain complex carbohydrates that help control blood sugar and regulate energy levels in the body. Potatoes also contain minerals that are beneficial for muscle health, such as potassium that improves blood flow to them, and magnesium that helps them to Relax.


Fish is a rich source of protein, due to its high content of omega-3 acids, which are one of the nutrients that muscles need to recover after exercise, as they help to repair damaged cells, and their anti-inflammatory properties work to relieve muscle pain.