Rpi best products: Best Raspberry Pi Accessories of 2022

Which Raspberry Pi Should I Buy?

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The Raspberry Pi has sold 31 million units since it launched in 2012, but if you don’t own one yet — or you need a new one for a particular project — the choice can be a little bit daunting. When you include legacy models that are still made, there are more than a dozen different Raspberry Pi boards for sale.

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Every self-respecting tech geek should own at least one Raspberry Pi. Any Raspberry Pi can serve as a secondary computer for email and web surfing, but even the highest-end model, the Raspberry Pi 4, won’t be as fast as a low-end Windows PC. The real fun starts when you use your Pi for projects, which can range from robots to retro arcade machines to home media servers, security cameras or even fart detectors. We list the best Raspberry Pi projects every month for inspiration.

The magic comes from Raspberry Pi’s combination of expandability, small size, low power and low cost. Thanks to the Pi’s 40 GPIO pins, you can connect the board to a huge number of lights, motors, sensors and other I/O devices. There’s a huge ecosystem of HATs (Hardware Attached on Top), daughterboards that attach to the GPIO pins and provide features like eInk displays, motor drivers or power over Ethernet.

Even if you’re not interested in becoming a “maker,” and turning your Raspberry Pi into a device, the single-board computer makes a great game emulator, media streamer or web server. And because the Pi’s official operating system Raspberry Pi OS (formerly known as Raspbian), is a form of Linux, it’s also a great way to learn about and play with Linux without installing the OS on your primary computer.

Raspberry Pi Models to Consider

If you search carefully, you’ll find more than two dozen Raspberry Pi SKUs for sale, but only a handful are current-gen models that are worth considering. The Raspberry Pi Foundation, the non-profit organization that develops Raspberry Pi, dislikes EOLing (end of lifeing) old products just in case an industrial client needs a drop-in replacement for the board they bought in 2014. There are also a few Raspberry Pi Compute Modules, which an industrial client would plug into a custom motherboard that they make.

For end users, though, these are the best Raspberry Pi models to choose from.

Swipe to scroll horizontally

Model	MSRP (USD)	CPU	RAM	Wireless	I/O Ports
Raspberry PI 4 B (8GB)	$75	1.5-GHz, 4-core Broadcom BCM2711 (Cortex-A72)	8GB	802.11ac / Bluetooth 5.0	2x USB 3.0, 2x USB 2.0, 1x Gigabit Ethernet, 2x micro HDMI
Raspberry PI 4 B (4GB)	$55	1. 5-GHz, 4-core Broadcom BCM2711 (Cortex-A72)	4GB	802.11ac / Bluetooth 5.0	2x USB 3.0, 2x USB 2.0, 1x Gigabit Ethernet, 2x micro HDMI
Raspberry Pi 4 B (2GB)	$35	1.5-GHz, 4-core Broadcom BCM2711 (Cortex-A72)	2GB	802.11ac / Bluetooth 5.0	2x USB 3.0, 2x USB 2.0, 1x Gigabit Ethernet, 2x micro HDMI
Raspberry Pi 3 B+	$35	1.4-GHz, 4-core Broadcom BCM2837B0 (Cortex-A53)	1GB	802.11ac, Bluetooth 4.2, Ethernet	4 x USB 2.0, HDMI, 3.5mm audio
Raspberry Pi Zero W	$10	1-GHz, 1-core Broadcom BCM2835 (ARM1176JZF-S)	512MB	802.11n / Bluetooth 4. 1	1x micro USB, 1x mini HDMI
Raspberry Pi Zero WH	$17	1-GHz, 1-core Broadcom BCM2835 (ARM1176JZF-S)	512MB	802.11n / Bluetooth 4.1	1x micro USB, 1x mini HDMI
Raspberry Pi Zero	$5	1-GHz, 1-core Broadcom BCM2835 (ARM1176JZF-S)	512MB	N/A	1x micro USB, 1x mini HDMI

Raspberry Pi 4 B (2GB)

The newest and fastest Raspberry Pi, the Pi 4 B is powered by a 1.5-GHz, quad-core processor and comes with 2 or 4GB of RAM, a big step up from prior-generation Pis that topped out at 1GB. It has a mix of USB 3.0 and 2.0 ports, where older models have the slower standard only and dual-HDMI out for multi-monitor support. With a $35 MSRP, the 2GB is the new mainstream Raspberry Pi for the masses so, if you want flexibility or don’t know what you want to do with your Pi yet, this is the model to buy.

Raspberry Pi 4 B (4GB)

If you plan to spend any length of time doing productivity work, programming or web surfing on your system, splurge for the 4GB version of the Raspberry Pi 4 B. The extra memory makes multitasking or having a few tabs open much easier.

Raspberry Pi Zero W

This tiny, inexpensive Raspberry Pi is just 2.6 x 1.2 x 0.2 inches (66 x 30.5 x 5mm) and weighs a mere 0.3 ounces (9g). It’s not the fastest Pi — it uses a 1-GHz, single-core CPU and just 512MB of RAM — but it is more than adequate for a lot of tasks, particularly those that involve driving lights, motors or cameras. Unlike its cheaper sibling, the Raspberry Pi Zero, the Zero W has built-in 802.11n Wi-Fi with Bluetooth 4.0. However, the Zero W does not come with GPIO pins attached, only the holes for them; you’ll need to buy a set of pins and one of the soldering irons from our list (or get a solderless kit) them. This Pi also lacks a full-size USB port, instead using micro USB, so you may need some kind of adapter.

Raspberry Pi Zero WH

This version of the Raspberry Pi Zero W has the GPIO pins pre-soldered on. This model isn’t sold in as many places as the regular W so you may have trouble finding it.

Raspberry Pi Zero

The cheapest Raspberry Pi, the Zero is identical to the Raspberry Pi Zero W but has no Wi-Fi or Bluetooth. You can get it online by attaching an Ethernet or Wi-Fi dongle via USB or you can share a PC’s internet connection with it over USB.

Raspberry Pi 3 B / 3 B+

These last-gen models are slower than the 4 B and lack some of its key features (dual-monitor support, USB 3.0), but there are more cases and accessories that work with them. They also use standard HDMI cables and can grab power from many standard phone chargers or even the USB port on a PC (2. 5 amps, 5 volts recommended) so you probably already have the cables you need. The Raspberry Pi 3 B / 3 B+ also generates considerably less heat than the 4 and uses less power so, if you want to make a project that works well will passive cooilng and you can find a 3 B / 3 B+ at a good price, it’s a solid choice. The differences between the 3 B and 3 B+ are minor, with the latter having a 200-MHz CPU clock boost, faster Ethernet and 802.11ac (versus 802.11n) Wi-Fi.

Raspberry Pi Use Cases

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Here are a few specific Raspberry Pi use cases and our recommendation for each.

1. I just wanted to get started with Raspberry Pi

The best general-purpose Raspberry Pi for the money is the Raspberry Pi 4 B (2GB). It is powerful enough for almost any project you throw at it and even for some light web surfing. However, if you can spare an extra $20, you can’t go wrong by getting the 4GB unit.

2. I want to play old games (via emulation) on my Raspberry Pi

The Raspberry Pi 4 B (2GB) is definitely powerful enough to run any of the leading emulation platforms. However, if you find a Raspberry Pi 3 B or 3 B+ for a lower price, those will also work well with RetroPie.

3. I want to build a security camera / smart home device.

Many people use Raspberry Pis to build devices for the home. Perhaps it’s a motion-sensing security camera or an internet-connected radio or an air quality sensor with a tiny display that shows the temperature and other key data points. For these types of projects, a Raspberry Pi Zero W may be your best bet because it’s small and lightweight enough to fit into a compact gadget or hang on the wall. Better still, the Pi Zero W doesn’t use that much power, often grabbing less than 200 mAh of juice, which would allow it to run on battery for a long time.

4. I want to run a web server.

It’s very easy to turn your Raspberry Pi into a web server, and even a Pi Zero can run Apache, the most popular server software. However, if you want users to actually be able to download content without waiting all day, get a Raspberry Pi 4 (2GB). If you have a lot of concurrent users, then 4GB would give you some boost. And if you’re running a giant database on the server, you may benefit from the 8GB model.

5. I want to build a robot.

The answer here really depends on the complexity of the project. If it’s just a simple robotic vehicle that you’re sending around the living room, you can probably get away with a Pi Zero W / WH (you’ll need the wireless to control the robot) that has GPIO pins attached. However, if you want to add a bunch of sensors or any kind of machine learning to the project, get a Raspberry Pi 4 B with 2 or 4GB.

6. I want to do image recognition or machine learning.

While you could probably use the Raspberry Pi 4 B (2GB) model, you’ll likely benefit from the added RAM on the 4GB unit, though the 8GB capacity is probably overkill. You might also want to consider attaching The Coral USB Accelerator to boost A.I. performance.

7. I want to use the Raspberry Pi like a PC.

If you plan to spend some quality time in Raspberry Pi OS’ windowed environment, surfing the web, writing Python programs or multitasking, the 4GB Raspberry Pi 4 B is your best bet. You can get by with the 2GB model, but it’s easy to exceed that amount of RAM, particularly if you use a Chromium-based browser with multiple tabs open. The Raspberry Pi 4 (8GB) is also a strong choice, but with current software, you’ll be hard pressed to use more than 4GB.

8. I want to build a wearable device (smart watch, smart clothing).

The Raspberry Pi Zero W is the lightest and lowest power option. It’s also much easier to hide in a pocket or strap to your wrist. Its low-power use also makes it ideal for wearing all day long.

9. I want a set-top box for watching videos.

You can install Kodi, a popular home theatre platform, on Raspberry Pi and use it to watch video on your TV. With Kodi, you can use popular streaming services, like Netflix and Amazon Prime, or play local video files from a storage drive or elsewhere on your home network.

The Raspberry Pi 4 B (2GB) is the best model to use for this purpose because it supports video output at up to 4K resolution, has 802.11ac Wi-Fi / Gigabit Ethernet and it can use USB 3.0 to connect to an external drive that’s full of videos. A Raspberry Pi 3 B or 3 B+ is decent for this job also, but it can’t do 4K output.

10. I want to use my Raspberry Pi as a camera or webcam.

Above, we’ve mentioned using your Raspberry Pi as a security camera or for machine learning, but what if image quality rather than just image recognition or motion sensing is your goal? You can even use the Raspberry Pi as a Webcam for your PC and, if you do, the Pi Zero or Zero W might be your best choice because it can connect directly to your PC over USB and reduce latency between the two devices.

However, if you want the best looking pictures, you should consider getting the Raspberry Pi High Quality Camera module, which can work on even a Pi Zero, but if you plan to take 12-MP images, benefits from the larger amount of memory in the Raspberry Pi 3 or above.

11. I want to give a Raspberry Pi as a gift.

The answer here really depends on how much you can spend on the gift. If your giftee isn’t overly familiar with Raspberry Pi, your best bet is to get them a kit that comes with both the board itself and several accessories, including a power supply, an HDMI cable for video out and a protective case.

If money is no object, the best kit around is the Canakit Official Raspberry Pi 4 (4GB) desktop kit . For $129, you get the board and all of the official accessories, including the case, keyboard, mouse and power supply. It even comes with a printout of the official Raspberry Pi Guide [PDF]. A kit with the new Raspberry Pi 4 (8GB) is future-proof, but most users won’t need more than 4GB of RAM.

However, if you’re looking for the most affordable Raspberry PI kit, consider one based on the Zero W. You can find one that comes with a case, power supply and solder-free GPIO pins for around $26 .

If the person you’re buying for is fairly savvy or your budget is lower, giving the Raspberry Pi by itself is a decent option. At the bottom end of the stack, the Pi Zero is just too functionless to make a good gift; the very least someone will want to do is connect to the internet over Wi-Fi. So, don’t buy anything less than a Pi Zero W as a gift, and make the Pi 4 B (8GB) the top option. One year, for the holidays, I gave all my work friends Raspberry Pi Zero Ws, each with a custom video greeting on it that they’d need to boot up to view.

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Avram Piltch is Tom’s Hardware’s editor-in-chief. When he’s not playing with the latest gadgets at work or putting on VR helmets at trade shows, you’ll find him rooting his phone, taking apart his PC or coding plugins. With his technical knowledge and passion for testing, Avram developed many real-world benchmarks, including our laptop battery test.

Topics

Raspberry Pi

Buyer’s Guides

Top 10 Commercial Products Based On Raspberry Pi Compute Module

Advantages of Raspberry Pi Compute Module

Products based on Raspberry Pi Compute Module are:

1. Revolution Pi Industrial PC

2. Strato Pi CM Server / Industrial Controller

3. ModBerry 500 – Industrial computer

4. Telegea Smart Hub

5. Compulab IOT-GATE-RPi – Raspberry Pi IoT Computer

6. Kontron KBox A-330-RPI Industrial Box PC

7. CM3-Home – Home Automation board

8. Panel PC using Raspberry Compute Module 3 lite

9. Balena Fin Raspberry Pi IO Board

10. MyPi Industrial IoT Integrator Board

11. EdgeBox-RPI

12. Industrial Edge Controller (BB-400)

13. Industrial Pi CM3-EM

Are you thinking of using the Raspberry Pi Compute Module for your product development?

It might be interesting for you to know other products built using the Raspberry Pi Computer Module.

Advantages of Raspberry Pi Compute Module

Form-factor is flexible
Computer module is available until 2026
Industrial Temperature range
It has integrated eMMC Flash
Lots of other features like Ethernet, UARTs, USB 2.0, and IOs like I2C, SPI, I2S, etc.
Cost of the module is quite low.

You must also go through all the advantage and disadvantages of Raspberry Pi Compute Module before using it into your product.

Products based on Raspberry Pi Compute Module are:

Revolution Pi is an open, modular and inexpensive industrial PC based on the well-known Raspberry Pi Compute Module.

Housed in a slim DIN-rail housing, the three available base modules can be seamlessly expanded by a variety of suitable I/O modules and fieldbus gateways.

The 24V powered modules are connected via an overhead connector in seconds and can be easily configured via a graphical configuration tool.

Strato Pi enhances the Raspberry Pi computer with several hardware features to make it suitable for use in professional and industrial applications where reliability and service continuity are key requirements

Power Supply
UPS
Real Time Clock
RS-232/RS-485/CAN bus
Relay
Hardware Watchdog
DIN-Rail Case
CE/FCC/ICES/CISPR Compliant
RoHS Compliant

Energy efficiency achieved with use of Raspberry Pi Compute Module, which allows to use power saving modes to lower power consumption and therefore lower the costs
High performance reached with Broadcom 700 MHz processor, powered by Raspberry Pi SO-DIMM, allows using ModBerry 500 device for specific application, like smart grid remote control
Powered by Raspberry Pi Foundation and Community Support, for wider range of software/application support – using Raspberry Pi module gives a huge kick start of software development, thanks to wide Raspberry Pi Community
Economic solution for industrial automation systems

The Telegea Smart Hub is designed to be a gateway between the real world and the communication network targeted mainly at IoT applications. It is a custom hardware built around the Raspberry Pi Compute Module and therefore compatible with the software from the vast Raspberry Pi ecosystem

Ethernet port (100BASE-TX)
RS485 serial port (Modbus, BACnet)
RS232 serial debug port
Wifi 802.11 b/g/n a 2.4 GHz (optional)
6 digital inputs via screw terminals (for dry contacts or S0 interface)
4 analog inputs (0-5V) via screw terminals
Dallas 1-wire bus via screw terminals
5VDC via micro USB connector (on request)
9-30 VAC/VDC via screw terminals

Powered by Raspberry Pi 3 Compute Module
Broadcom BCM2837 CPU, quad-core Cortex-A53
1GB LPDDR2 and up-to 64GB eMMC
3G/LTE modem and WiFi b/g/n
2x Ethernet, 4x USB2, RS485, RS232, CAN
Miniature size – 112 x 84 x 25 mm
Custom I/O expansions with RPi HAT add-ons

Compact Industrial Box PC based ON Raspberry Pi Compute Module for the TOP RAIL – for Control and Gateway Applications.

Based on BROADCOM BCM2837B0 Quad Core Arm® A53 processor / Raspberry Pi Module CM3+
Supported by huge community based open source software pool
Fanless compact design for DIN rail, ideal for control cabinet applications
Industrial grade, 8+ years availability

CM3-Home is a Raspberry Pi Compute Module 3 motherboard designed to provide a reliable Home Automation hardware equipped with a wide range of electrical interfaces

Power-in @ 12 to 24VDC
2 USB 2.0 host port
1 Ethernet port at 10/100Mbit
1 Stereo audio out on 3.5 mm jack
1 Camera connector
1 Debug serial console port
1 Generic serial port
2 Low voltage relay
1 One-Wire bus
2 Opto-isolated dry contact inputs
2 Opto-isolated RS-485 bus
1 Seeedstudio Grove connector (I2C or GPIO)

800 x 480 pixel 7 inch TFT panel with 10 points capacitive touch
MIPI connector for Raspberry Pi Camera
Provision for an USB WiFi module @ 2. 4 GHz OR for an USB host connector
Provision for a Yarm radio module
Up to 24 GPIO lines available for extensions or
Lcd backlight control (-1 GPIO)
Camera led and camera shutdown control (-2 GPIO)
SPI bus (-5 GPIO)
Hardware PWM lines (-2 GPIO)
Serial line (-2 GPIO) , PCM line (-4 GPIO), I2C bus (-2 GPIO)
Operating temperature: -20° – +70°

Built around the Compute Module 3/3+ Lite, a tried-and-true processor with a robust developer ecosystem.
On-board 8/16/32/64 GB industrial eMMC is more reliable than SD cards
6 to 24V range (5V @2.5A via HAT) with barrel jack and phoenix connector. PoE compatible via HAT.
Dual-band WiFi, Bluetooth, mini PCIe for cellular modems and peripherals, and a SIM card slot
Embedded 32-bit ARM M4 co-processor allows maximum power efficiency and real-time computing
Multiple interfaces to fit any use case: Raspberry Pi HAT compatible, HDMI, MIPI, I2C, SPI, UART and GPIO

Raspberry Pi Compute Module 1 & 3/3+ compatible
HDMI, 10/100 Ethernet,2 x USB 2. 0 HOST
Mini PCI-e Interface + SIM connector For use with cellular modems
Ruggedised High Speed USB based µSD Card interface, providing additional storage separate from the OS file system.
Integrated USB RS232 UART using RJ45
Integrated battery backed (RTC)
1.6s hardware watchdog
8 Way 2 part 3.5mm Phoenix industrial connector for use with Modular IO Card Outputs or HAT board
Wide 7-24V (poly-fused and filtered) DC power input range
Core PCB Size : 125 x 142mm

EdgeBox RPI is rugged Fanless Edge computing device using Raspberry Pi Compute Module 3+(CM3+). It is proven, out-of-the-box controller for industry environment. It can be used to connect the field devices with cloud.

Interfaces

1 x Ethernet Port (10/100M)
2 x USB 2.0 Port
1 x HDMI
2× CAN supporting CAN FD
1 x Isolated RS485
1 x RS232
1 x mini-PCIe socket with Sim card support for GPRS modem
9-36V DC wide input power supply

Industrial Edge Controller, powered by an Raspberry Pi compute module
Multiple connections, built in UPS for power management
Develop on Pi and deploy seamlessly to Industrial applications
-25°C to +80°C op temp range, 5-30 VDC dual power input with built in mini UPS, DIN rail mountable

The Industrial Pi is an industrial Touch PC built using the Raspberry Pi^® Compute Module 3. It features a 7-inch IPS display (1024×600 pixels and 500 nits of brightness) with a 5-point capacitive touch panel, and RS232 and RS485 ports, multiple opto-isolated I/O, Ethernet, double USB, WiFi, Bluetooth, 3G/4G Modem(optional -addon card), double TF card, on-board audio, RTC with backup battery, audio I/O, and power management.

You can also download the above information in PDF format from here.

Hope this information was useful and you learned something new ?

Any suggestion or comments, let me know here. Read other articles on embedded system design.

I am working as an embedded design consultant for many companies and currently based in Bangalore, India. If you need any help in embedded product development, please do let me know here.

Happy learning to you!

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How to Choose an Arthritis Diet — Top 5 Foods for People with Arthritis Symptoms and Painful Joints — Teachers’ Newspaper

The main symptoms of arthritis are joint pain, inflammation, and limitation of movement. It is very difficult to get rid of the disease, especially if it is running. However, it is possible to reduce the severe pain associated with arthritis, relieve swelling and redness of the skin in places of inflammation by including several foods in the daily diet.

Photo: pixabay.com

What are these products that reduce pain, improve metabolic processes, relieve swelling and redness of the skin in areas of joint damage? Express tells about it.

Oil products. In the ranking of products that reduce arthritis pain, olive oil rightfully ranks first. Extra virgin olive oil is high in heart-healthy fats that have anti-inflammatory properties, according to the Arthritis Foundation UK.

The second and third places are occupied by avocado oil and safflower oil. In medical practice, both products have been used for a long time, but, unfortunately, the rating is unreasonably low. Avocado and safflower oils relieve inflammation, lower blood cholesterol levels.

Broccoli . Scientists believe that broccoli is one of the best vegetables for arthritis sufferers. It contains a compound called sulforaphane, which doctors say slows the progression of arthritis pain.

Dairy products. Low-fat dairy products such as low-calorie cheese, low-fat milk, and yogurt are rich in calcium and vitamin D. Numerous scientific studies have shown that these substances increase bone strength. So say the specialists of the Arthritis Foundation. Dairy products are especially beneficial for osteoporosis and osteoarthritis.

Vitamin D affects calcium absorption. This vitamin has been proven to strengthen the immune system. There are people who by nature cannot tolerate milk and products made from it. They belong to the category of patients with individual intolerance. In such cases, leafy green vegetables, also rich in calcium and vitamin D, can be a full replacement.

Citrus fruits. Lemons, oranges, grapefruits are extremely saturated with vitamin C. Properly selected dosage of the drug in combination with fresh citrus fruits gives a positive result.

Beans. Nutritionists consider beans an inexpensive source of protein that is important for muscle health. It contains a useful substance that affects the C-reactivity of the protein, which makes beans an indispensable product for arthritis. Medical scientists advise patients to pay attention to red beans, as well as pinto beans (a variegated variety of legumes). Beans are rich in iron, magnesium, zinc, potassium, folic acid. This is especially important for diseased vessels and an unhealthy heart.

In addition to foods that are good for joints with symptoms of arthritis, there are foods that can exacerbate the already difficult fate of patients with this diagnosis.

Nutritionists advise avoiding foods containing sugar and gluten. People with arthritis should also avoid alcohol, which worsens the arthritis symptoms of osteoarthritis or gout.

This material is for guidance only. You cannot self-medicate. Choosing a diet, changing lifestyle, you need to consult with your doctor.

Previously, the Uchitelskaya Gazeta online publication told readers how to understand that there is too much vitamin D in the body, how to eliminate crackling in the joints, how to get rid of visceral fat in 28 days, how to reduce blood sugar levels using inexpensive berries, and See also how Indian spices affect type 2 diabetes.

Healthy Foods for Gaining Muscle Mass

Gaining muscle mass requires hard work not only in the gym on the machines, but also in the kitchen at the table. To gain the desired mass, you need a combination of strength and cardio exercises, as well as proper and balanced nutrition. The main assistant in this difficult matter is protein.

But don’t forget about carbohydrates and fats either:

Protein: tissue and muscle structure involved in metabolism and the hormonal system;
Carbohydrates: fuel during exercise, the main source of energy for the brain;
Fats: protect vital organs, provide insulation and energy, transport vitamins.

In this article, we have selected our various muscle building products.

Muscle Building Products

Lean Beef

Make this a staple in your diet. Beef contains a large number of substances useful not only for muscle growth, but also for maintaining the body as a whole. These are iron, zinc, B vitamins and amino acids. The protein in such meat is considered high quality, but it is important to choose it from trusted manufacturers who do not use harmful additives in production. And avoid processed options like cured meats and highly processed deli meats.

Skinless chicken

Same high quality protein source. Chicken is important for muscle maintenance and repair, bone health, and weight maintenance.

Curd

Most of the composition of curd is a slow digesting protein. Therefore, it is well suited for a set of muscles and satisfies the feeling of hunger for a long time. It is a source of calcium, iron, phosphorus and vitamin B12.

Milk

Milk is an excellent combination of fats, carbohydrates and proteins. It contains many vitamins and minerals, including bone-strengthening vitamin D and calcium.

Best absorbed in its natural form, not as a dry powder.

Eggs

Eggs contain high quality protein, the nine essential amino acids, choline, healthy fats and vitamin D.

Eating whole eggs post-workout has nearly 50% more muscle-building effects than eating protein alone.

Pork Loin

Pork Loin is relatively lean and still high in protein, making it an excellent muscle building food.

Whey protein

Fast and convenient protein at fair prices. It is used before and after training, mixed with meals. It is important to remember that this is only a supplement and you should not exclude other sources of protein.

Fish

Fish is high in protein, low in fat and rich in omega-3 fatty acids. Omega-3s are indispensable because they burn fat and ensure the proper functioning of body processes and normalize metabolism.

Oatmeal

Oatmeal is the best carbohydrate source due to its low glycemic index (GI) and minimal processing. Thanks to this, fat is burned, hunger is reduced and more micronutrients are absorbed. Oatmeal also provides carbohydrates for muscle preservation.

Chia seeds

Chia seeds are a source of strength and energy, rich in omega-3 and omega-6 fatty acids, soluble fiber, potassium and antioxidants. Blend them into smoothies or add them to oatmeal.

Whole grains

Whole grains are highly digestible and high in nutrients for sustainable energy and overall health.

They increase levels of growth hormone, which is critical for stimulating muscle mass, fat loss and strength gains.

Fruits and vegetables

Fruits and vegetables are an important source of antioxidants that are essential for a healthy immune system. They also contain vitamin C, E and beta-carotene and fiber, which helps in the proper functioning of digestion and absorption of nutrients.

Dates and dried fruits

Half a glass of dates and almost all kinds of dried fruits contain 200 calories. This is a great way to satisfy your sugar cravings in a healthier way. Dates are rich in fiber, potassium, magnesium and beneficial antioxidants.

Sweet potato

A cup of mashed sweet potatoes contains approximately 250 calories. This vegetable maintains the water balance in the body, strengthens the immune system and helps with arthritis. Sweet potatoes are considered an excellent source of natural health-promoting compounds such as beta-carotene and anthocyanins.

Healthy fats

Must-have foods for building muscle mass. These are salmon, nuts, leafy vegetables, oils, avocados, and seeds. They stimulate muscle growth, increase strength and support bodily functions.

Pineapple

Pineapple contains an enzyme that breaks down protein and improves its absorption in the digestive tract. It is because of him that it is inconvenient to eat this fruit. In addition, the anti-inflammatory properties of pineapple reduce pain, soreness, and swelling after exercise.

Soybeans

Soybeans are the best choice for building lean muscle. Unlike other vegetarian sources of protein, beans contain all nine essential amino acids.

Greek yogurt

Greek yogurt contains fast-digesting whey protein, slow-digesting protein, and vitamin D, which helps the body absorb calcium and phosphorus. Calcium is important for muscle contraction and phosphorus is needed for energy creation. A mixture of different proteins is the optimal combination for increasing muscle mass.

Garlic

Garlic contains a compound called allicin, which reduces the amount of stress hormone circulating in the body. Cortisol competes with testosterone in muscle cells, so less stress results in better muscle growth.

Olive Oil

The monounsaturated fats in the oil stimulate protein production and prevent tissue breakdown. The product increases the sensitivity of muscles to insulin, allowing optimal use of glucose, amino acids and nutrients.

Oysters

Oysters contain more than 20 grams of protein per 100 grams. Compared to chicken, they contain more than eight times the iron and nearly 50 times the zinc—about 5 mg per medium-sized clam.

Broccoli

Cruciferous vegetables such as broccoli contain compounds that block estrogen production, as well as compounds that are similar to it. They are also full of zinc, which seems to boost testosterone levels. Don’t like broccoli? Try cauliflower or white cabbage.

Almonds

Tasty and healthy snack for muscles. Almonds are rich in vitamin E, which is essential for repairing cellular damage caused by exercise. One serving (20 almonds) contains six grams of protein.

Algae

In addition to countless vitamins, minerals and antioxidants, they are more nutritious than kale and cruciferous vegetables. Chlorella and spirulina are also complete sources of protein.

Apple cider vinegar

Taking apple cider vinegar with honey before meals increases insulin sensitivity by over 30%.

Beetroot

Eating beetroot an hour before training improves performance and reduces perceived stress. This means that the workout will be longer and more intense.

Muscle Building Tips

Muscle growth requires a positive energy balance where you take in more calories than you burn. But with excessive consumption of excess calories, there is a high probability of gaining excess weight. It is recommended to add an additional 250-500 calories to the diet. Of course, it will take a lot of time to calculate the optimal number of calories.

Taking drastic measures to lose weight or gain muscle too quickly can lead to unhealthy side effects, especially if you have struggled with an eating disorder in the past, are taking certain medications, or have a medical condition. It is advisable to consult with a specialist before making changes to the diet and training plan.

Be sure to have breakfast

Starting the day with a hearty and healthy breakfast, it gives a surge of energy and satiety for a long time. In addition, this start of the day will help you eat more healthy food in the following hours. Eggs, cottage cheese and smoothies are great.

Eat at the same time

This is crucial for increasing muscle mass. By maintaining the amount of food you eat, there will be no major hunger, because if you eat more often in small portions, rather than several large portions, this will reduce the size of the stomach. Saturation is greater, the waist is smaller, and food cravings are minimal. Not eating for a long time leads to overeating and unhealthy snacks.

Include protein in every meal

To achieve muscle gain, you need to consume at least 1 g per 454 g of body weight. The easiest way to get it is to eat a whole source of protein with every meal.

Fruits and vegetables are a must

Most of them are low in calories (of course not all), full of vitamins, minerals, antioxidants and fiber. But be careful and check the sugar content of some fruits.

Eat Healthy Fats

Healthy fats increase fat loss and improve health because they are digested slowly. Make sure your fat intake is balanced and avoid artificial trans fats and margarine.

Drink water

Strength training causes water loss through sweating, which impairs muscle recovery. Drinking water prevents dehydration and hunger because the stomach can make you think you are hungry.

Eat Whole Foods

To achieve the desired results and significantly increase muscle mass, 90% of the diet should consist of whole foods. These are raw and unrefined products that are as close to their natural state as possible. For example, fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, rice, oats, quinoa, etc.

Like any change, gaining muscle mass takes time. It won’t happen right away, so try not to get frustrated if you don’t see results right away. Remember that change involves developing new habits and breaking old ones.