It is essential to increase muscle and vegetables. Having muscles is a measure of health. You can exercise your muscles during exercise, and at the same time you can get vitamins to strengthen your muscles from food. Let's have a look. It is essential to increase muscle and vegetables.

It is essential to increase muscle and vegetables. In fact, most bodybuilders know that vegetables play an important role in their diet, but for various reasons, many of them still lack vegetables in practical application. First of all, bodybuilders only pay attention to protein, so that they ignore other nutrients.

Once the exerciser consumes one gram of protein per pound of body weight every day as required, plus enough complex carbohydrates, it is difficult for him to eat anything else. Secondly, vegetables are relatively troublesome to cook, which makes exercisers often ignore and comfort themselves that they are eating well enough.

Our latest conclusion is that if you want to achieve the best health level and make the greatest progress in sports, you should eat at least two cups of vegetables (about two small bowls) every day. This is helpful to improve the immune system function, improve digestion ability and stabilize the energy level in the body, which all play an important role in the recovery and growth of the body.

Obtaining cellulose from vegetables

Almost all vegetables are rich in cellulose, which is an indigestible carbohydrate and an essential nutrient for bodybuilding that is often neglected. It will not bring extra heat to the body and is very good for muscle growth. Its function is reflected in two aspects. First of all, make carbohydrates enter the body at a slower speed, and keep the blood sugar level in the body at a certain level. If the blood sugar level is unstable, the body will release a lot of corticosteroids, which are metabolic hormones, which will not only break down muscles, but also increase the difficulty of recovery. Secondly, cellulose can help the absorption of amino acids. Can keep the intestinal wall clean and improve the working efficiency. At the same time, it is beneficial to protein's absorption.

Get vitamins and minerals from vegetables

Every vigorous bodybuilder needs to take in a lot of vitamins and minerals. Unfortunately, many people think that only multivitamins and mineral supplements can meet the needs of the body. These supplements do have a certain effect, but they cannot replace the basic position of natural food in the whole diet structure. You need to supplement enough vegetables, which contain complex ingredients to help the absorption of vitamins and minerals. These complex ingredients can also promote the absorption of vitamins and minerals in meat, grains and even sports supplements.

Tips: Bodybuilding nutrition is not just a few simple numbers, nor a simple superposition of calories, carbohydrates, protein and fat. A good nutrition plan will not simply focus on the main nutrients.

It is essential to increase muscle vegetables 2 1, laver.

Porphyra has a lot of money, with 460mg of money per 100g. However, it can play a relatively important role in muscle building. Magnesium can promote the energy metabolism of fat, sugar and protein, support the synthesis of protein, enhance muscle strength, and more importantly, improve the efficiency of tryptophan biosynthesis. Tryptophan is an important nutrient to form muscle tissue. Therefore, eating seaweed during fitness is also helpful to exercise muscles.

Step 2: garlic

Garlic is a vegetable, which contains no calories, carbohydrates, protein or fat, and can improve the hormone level in the body. Growing meat means eating the right carbohydrates, protein and fat at the right time, but it also requires the right hormonal environment to stimulate growth. Animal studies show that a large amount of garlic and high eggs can increase testosterone and reduce muscle decomposition, which is a state of promoting growth.

Step 3: mushrooms

Each 100q Luogu contains 2g of carbohydrates and is also rich in minerals such as potassium and phosphorus. Edible mushrooms such as white brown are not only low-carbon, but also rich in dietary fiber, and they are tender and delicious.

4. Lettuce; lettuce

Lettuce is rich in nutrients, containing a lot of carotene, antifungal drugs, vitamins B 1, B6, vitamin E, vitamin C, a lot of dietary fiber, magnesium, phosphorus, calcium and other trace elements, and a small amount of iron, copper and zinc. Eating lettuce often can strengthen the digestion and absorption of protein and fat, and improve the blood circulation of the stomach.

5. Spinach

The rich nitrate in spinach can promote the production of two key protein for strengthening muscles. Scientists point out that nitrate supplements can't be bought yet. However, 80% of nitrate obtained by human body comes from various vegetables. To strengthen muscles, you can get enough nitrate by eating 250 grams of spinach every day. Therefore, spinach helps to practice muscles and can strengthen muscles.

6.cauliflower

Broccoli is rich in vitamin A, carotene, vitamin K, etc. Broccoli is a high-fiber vegetable, which can effectively control blood sugar. The method is also very simple, it can be boiled or steamed, or it can be made into broccoli sauce instead of ten bean paste.

7. tomatoes

People who eat tomatoes after exercise recover their muscles faster and their blood sugar levels return to normal quickly. Researchers believe that this is because tomatoes contain healthy chemicals, such as lycopene, which helps to repair muscles and restore blood sugar levels.

8.celery

Celery is rich in vitamin A, vitamin B 1, vitamin B2, vitamin C, calcium, iron, phosphorus and other minerals, while celery is rich in dietary fiber and has a strong satiety.

Vegetables are essential to gain muscle 3 1, potatoes.

Potato is one of the most famous vegetables. It is a high-quality compound carbohydrate with rich nutrition. Basically, a potato contains vitamin C and vitamin E, and because potato is a food with very high carbohydrate content, it is very beneficial to people who exercise, especially those who want to gain muscle.

As we all know, in the process of fitness and muscle training, the strenuous exercise we do makes the muscles tear constantly. After the muscle is torn, you need to set aside time to recover. Moreover, when we recover, if we can eat carbohydrates and food, it is very effective for repairing muscles. So potatoes are more suitable for eating when exercising muscles.

2. onions (surname)

Some people think that onions will have a taste left in your mouth after eating, but in fact, onions are rich in vitamins A and C, and their contents also contain potassium and creatine phosphate, which can help you lower your blood pressure and cholesterol, eliminate allergies and diminish inflammation. Then we do high-intensity training during exercise, and then our bodies actually produce harmful free radicals, so eating onions can resist and recover well.

3. Cauliflower

Broccoli is something that many people will be late for in the process of fitness. First of all, broccoli is low in calories, so people choose it for a reason when they lose weight. In addition, when gaining muscle, many people will choose broccoli, because broccoli contains vitamin C and vitamin B, and is also rich in nutrients and mineral elements such as potassium, calcium and iron, which is very helpful for everyone's satiety and immunity.