1, banana

In the process of fitness, due to sweating and other reasons, the body will lose a lot of mineral elements such as potassium and sodium, and bananas are rich in potassium, which can supplement the potassium lost during fitness, relieve fatigue and help the body recover.

2. pineapple

Pineapple is rich in fruit acid, which can help the body recover and relieve muscle fatigue caused by fitness. Plus pineapple contains bromelain, which can eliminate inflammation or edema caused by exercise.

3. Apple

Apples are rich in vitamins, which can supplement the water and vitamins lost in fitness exercise. And apples can provide polyphenols, which can enhance muscle strength.

4. Avocados

Avocado contains many nutrients needed by human body, and its protein is a good fruit to help people exercise muscles. But don't eat too much. Avocados are rich in energy. Eating too much will put a burden on your body, which may make you fat. Overnutrition is not a good thing, and it will also affect your health.

5.cherry

Cherry is rich in antioxidant component-anthocyanin, which is a phytochemical component with strong anti-inflammatory effect and has special effects on inflammation caused by training. If there is no inflammation in the body, the body will recover quickly.

6.purple grapes

Purple grapes also contain anthocyanins, which have anti-inflammatory and antioxidant effects. Eating some purple grapes after fitness is helpful to restore physical strength and reduce muscle soreness and inflammation caused by fitness exercise.

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Male muscle enhancement methods:

Breakfast. Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice. Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.

Snacks in the morning 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

Lunch. Lunch focuses on protein and also includes complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

Before training. Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.

People's Network-Daily Dietary Guidance for Men's Exercise and Muscle Enhancement