New York : 5 best foods to build firm glutes

New York :

What we eat does not reach specific parts of our body, but the good feeding it is important when you have a fitness goal, such as when you are working on some toned and elevated buttocks, stronger and firmer.

When you consume the necessary nutrients and you work your muscles regularly (like with squats), then you get sustainable results. Diet is a very important part of building muscle, especially protein, without neglecting good fats and complex carbohydrates.

Including these five foods in your diet will help you increase your butt and make it firm:

1. Fatty fish

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Fatty fish like salmon, mackerel, sardines, and tuna are an excellent source of complete protein. They also provide fatty acids Omega 3. According to Live Strong, consuming protein is vital for recovery and training results.

2. Greek yogurt

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Yogurt provides high quality protein and strained (Greek) has a higher protein content, due to its higher concentration than untrained yogurt; 170 grams provide approximately 17g of protein.

Yogurt provides a blend of fast-digesting whey protein and protein from casein slow digestion. This combination is favorable for the increased muscle mass. It is an excellent option to eat after training or part of dinner.

3 eggs

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The egg offers protein and essential amino acids that are necessary to build, repair and maintain strong muscles. They also give you energy and satiety. A large egg has 6 grams of protein and only 72-78 calories

Do not eat only the whites, in the bud there are also proteins and they concentrate most of the vitamins, minerals and its antioxidants. Eating whole eggs resulted in increased stimulation of the muscle protein synthesis than egg whites alone, according to a study published in the American Journal of Clinical Nutrition.

4. Lentils

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Lentils provide protein of plant origin. Half a cup of lentils provides 10 grams of protein. They are low glycemic, low in fat, and low in calories.

These legumes are also a source of folate, fiber, iron, and potassium. Iron helps transport oxygen throughout the body, which increases energy production for your activities and increases metabolism.

5. Cottage cheese

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Cottage cheese is rich in protein, one cup has 28 g of protein, calcium and other nutrients. 80% of its protein content is casein, which favors the muscle growth and strength when combined with endurance training.

A minimum of 0.8 grams of protein is recommended for every kilogram of body weight per day. People with physical training of 1.2 to 2.0 grams of protein per kilogram of body weight per day, according to the Academy of Nutrition and Dietetics.

Specialists point out in US News that as long as you reach your daily protein intake you will build muscle, even if you don’t eat it within the first, second or third hour after exercising. The response of your muscles or metabolic window extends up to 24 hours later, long enough to space your intake.

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