Today, I will recommend some carbohydrates, protein and fat that are most suitable for muscle building. You can often see them in fitness meals.
Recommend high-quality carbohydrate staple food
Most of the carbohydrates we consume every day come from staple food. High-quality carbohydrates with low GI have little effect on insulin level and slow absorption, which helps to control blood sugar, increase satiety and reduce hunger.
oat
Oats are hypoglycemic foods. Oats are rich in water-soluble dietary fiber. Complex typical forms can slowly release energy and keep you motivated for a long time.
Purple sweet potato
They have good satiety, high dietary fiber content and relatively low GI value.
Purple sweet potato also contains a lot of liquid protein, which is a mixture of polysaccharide and protein. We can often see potatoes in fitness recipes.
buckwheat
Buckwheat is rich in dietary fiber, with 6.5g per 100g buckwheat. Dietary fiber can increase satiety. In addition, buckwheat is rich in B vitamins, which are the metabolic helpers of the three major productive forces.
In addition, buckwheat noodles are also a good choice of fitness staple food, with much higher nutritional value than ordinary noodles, but much lower GI value.
unpolished rice
Brown rice retains a rough surface layer (including cortex, aleurone layer and germ).
So compared with white rice, it is rich in vitamins, minerals and fibers, which is why the GI value of brown rice is not high, because it is rough!
corn
Corn contains more crude fiber, which is 4~ 10 times higher than polished rice and refined flour. Corn also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body.
Recommended by quality protein.
Muscle growth requires adequate intake of raw materials. In order to satisfy muscle growth, the intake of protein should reach 1.5-2g /kg body weight/day.
Yogurt, milk and soybean milk
Milk is called "white blood". The main ingredients are water, fat, phospholipids, protein, lactose and inorganic salts.
After yogurt is fermented, the fatty acids in milk can be increased by 2 times compared with raw milk. These changes make yogurt easier to digest and absorb, and the utilization rate of various nutrients can also be improved.
Soybean milk is rich in plant protein and phospholipids, and also contains vitamins B 1, B2 and nicotinic acid.
albumen
Rich in protein, it also has the functions of clearing away heat and toxic materials and enhancing skin immune function.
All kinds of beans
There are many varieties of beans, such as high-protein and high-fat beans represented by soybeans. Another kind of beans is characterized by high carbohydrate content, such as mung beans and red beans.
lean pork
It is rich in high-quality protein, fat and vitamins. The meat is tender and easy to digest, which is necessary for human growth and development.
Lean beef
Beef is high in protein, but low in fat, and rich in zinc, iron and nitrous acid. Enjoy the reputation of "son of a bitch"
fish meat
Fish is lean meat. 100g Fish contains less than 2g of fat, mostly unsaturated fatty acids, which are rich in vitamins and minerals and are easily absorbed.
chicken breast
Chicken breast has a high content of protein, which is easily absorbed and utilized by human body. It contains phospholipids that play an important role in human growth and development, and is one of the important sources of dietary phospholipids in China.
Shelled shrimp
Shrimp is delicious as long as it is boiled fresh. High protein and low fat, fat is still good fat, rich in minerals such as magnesium and potassium, and rich in astaxanthin with antioxidant effect, so eating more can also beautify the skin.
Beneficial fat recommendation
Don't completely exclude fat during muscle gain. Good fat, that is, unsaturated fatty acids, can maintain the testosterone level of human body and promote muscle growth, so that your muscle gain effect will be more obvious.
Carya americana
Carya cathayensis, also known as longevity fruit, is rich in fat, sugar, protein, vitamins and minerals.
30g peeled hickory contains about 2 1 g fat and 3g protein.
walnut
Walnut is rich in vitamins B and E, which can prevent cell aging, strengthen brain, enhance memory and delay aging.
The fat content of 30g walnut is about 17g, and that of protein 7g.
pine nut
Pine nuts are rich in fat, protein and carbohydrates. The fat content of 30g pine nuts is about 19g, and that of protein 4g.
olive oil
Olive oil is made from fresh olive fruit by direct cold pressing. Without heating and chemical treatment, it retains natural nutrients and is the most suitable oil for human nutrition.
The price of olive oil is much higher than some common oils, which is also the value of olive oil.
coconut oil
Coconut oil is the only oil composed of medium-chain fatty acids in our daily food, which is easily digested and absorbed by the human body and can improve the metabolic efficiency of the human body. It is rich in saturated fatty acids with antioxidant effect.
The ketogenic effect of coconut oil is very effective in increasing the burning rate of body fat. Not only will it not burn muscles, but it will also increase muscle mass.
avocado
Avocado is a high-fat food, and its fatty acids are mainly unsaturated fatty acids, among which oleic acid accounts for about 47.2% of the total fat content, which can reduce "bad cholesterol" and increase "good cholesterol", which is beneficial to cardiovascular health.
Rich in vitamins, protein, sodium, potassium, magnesium, calcium and so on. This is very beneficial to the human body.
Knowing this, I believe everyone knows something about how to eat fitness. Just match it reasonably according to your hobbies and physical condition. Good fitness effect is inseparable from eating, so don't be careless.