Diet during muscle gain:
1, nut
A wide variety of nuts are rich in protein, which is beneficial to muscle growth. For example, 1 cup of almonds (about 227 grams) contains 30 grams of protein and 7 1 gram of "good fat".
2. Douchi and tofu
These two vegetarians are good for muscle growth and are excellent substitutes for meat food. Moreover, fermented douchi is easier to be digested and absorbed. 1 cup of lobster sauce (about 185g) contains 30.78g of protein.
3. Quinoa
The United Nations designated 20 13 as "the year of quinoa". Quinoa looks like rice, but it looks like other grains when cooked. 1 cup raw quinoa (about 185g) contains 24g of protein and 9 important amino acids that cannot be produced by human body. Quinoa also contains a lot of carbohydrates, which can ensure the energy supply for long-term high-intensity exercise.
4. Seed food
Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fat". Flaxseed is also rich in omega-3 fatty acids, dietary fiber and various antioxidants.
5. Broccoli
The content of vitamin C in broccoli is the highest among vegetables. Half a cup of broccoli contains 60 mg of vitamin C. Studies have found that athletes who take vitamin C supplements have less muscle damage after training than those who take placebos.
6. Brown rice
Compared with polished rice, brown rice contains more arginine and lysine. Researchers at the University of Houston found that people who supplemented arginine and lysine had 2 1.5 times more hormones to help muscle growth than those who took placebo.
Extended data:
Nutritional elements that need to be supplemented by exercise to increase muscles
1, increase protein intake.
Low-carbohydrate diet requires limiting carbohydrate intake according to weight ratio: bodybuilders who weigh more than 190 pounds should limit carbohydrate 56-75 grams per day, and athletes who weigh less than 190 pounds should limit carbohydrate 40-55 grams per day. When the daily carbohydrate intake is below 75g, the body will use more protein as energy.
Therefore, during the period of low carbohydrate intake, the intake of protein should be increased to 2 grams per pound of body weight per day.
2. Intake whey protein before and after training.
Whey protein contains a lot of branched-chain amino acids, which can replace carbohydrates to provide energy for training. Taking 40~60 grams of whey protein before training can prevent the body from consuming muscle tissue to gain energy. Immediately after training, 40~60 grams of whey protein was ingested to rebuild muscle tissue. In addition, arrange 50% of the daily carbohydrate quota after training.
3. Eat red meat every day.
Red meat can provide the body with fat as energy, which can save protein from the bad luck of energy supply. Red meat is also rich in alanine, which can be used for energy supply without increasing insulin level. Take at least 50g of protein from red lean meat every day and divide it into two meals: 25g for breakfast and 25g for another meal. This can ensure the continuous supply of alanine in the body and prevent the body from using protein as energy.
People's Network-Don't forget to eat and drink when men practice muscles.