more iron in diet - how to do it

  Build strong muscles requires a healthy diet and exercise. Men who want to build bigger muscles have to lift weights and eating a high protein diet more iron in diet, which also includes foods from each category. According to the Academy of Nutrition and Dietetics about 147 grams of protein and 130 grams of carbohydrates per day are sufficient for a man of 180 pounds to build muscle . More protein and carbohydrates in the diet does not necessarily mean big muscles more iron in diet. A balanced diet with enough protein and carbohydrates can help improve the performance and endurance . Foods that are rich in protein and carbohydrates are dairy products , lean meats , eggs and whole grains. Do not forget to drink plenty of water and get enough sleep to help keep your body healthy and build bigger muscles more iron in diet.

Low-fat dairy

Dairy provides your body with protein for muscles more iron in diet, carbohydrates for energy and vitamins for overall health. Dairy is rich in vitamin D and essential trace elements such as potassium and calcium. Yogurt with active cultures such as Greek yogurt is naturally fat free and contains about twice as much protein than regular yogurt more iron in diet. Add fresh fruit or berries flavor and extra nutrients . The low-fat dairy products may contain more sugar than fat variety to read or select a dairy product without added sugar label .

Lean meats

Lean meat , lean beef everything is loaded in protein and iron. A portion of blade roast almost 27 grams of protein. Beef also contains muscle building amino acids more iron in diet, selenium , zinc and magnesium. Iron and zinc are essential to build stronger muscles , greater. Choose lean cuts of meat with the fat trimmed or cut the fat itself. Skinless chicken is also an excellent source of protein and essential fatty acids more iron in diet. Choose chicken dark meat , like legs and thighs to more iron and zinc, in addition to protein .

eggs

Eggs are rich in protein and amino acids. Also contain important nutrients such as glutei , which is essential for healthy eyes. In addition to protein more iron in diet, eggs contain other important nutrients bodybuilding healthy muscle , including riboflavin , folic acid, vitamins B, B, D , E and iron, phosphorus and zinc. Eggs are a very versatile food that can be eaten alone as boiled or scrambled , or even salads more iron in diet. Eggs contain more protein per serving a serving of meat or other protein-rich foods .

Nuts and whole grains

Nuts are a delicious source of protein more iron in diet. They also contain fiber, antioxidants for cell repair , vitamin E and fats that are essential to your health . Almonds are rich in protein. Peanuts and peanut butter are also good sources of protein more iron in diet. Choose raw nuts salted or roasted and eat a handful of nuts a day or having a close enough for a quick snack . Whole grains provide your muscles with essential carbohydrates for energy and protein for muscle growth more iron in diet. The best sources of energy and protein are whole foods such as bread, crackers, and pasta . Wheat grains and cereals are also a good source of protein and carbohydrates.