Many men pursue strong muscles, which requires more muscle exercise. In addition, they can eat more foods that help muscle growth in their diet. For example, these foods are very beneficial to muscle growth. 1, Salmon: 6 ounces (170g) Salmon provides 34g of protein and 4g of omega -3 fatty acid, which is a healthy fat, can reduce swelling and help muscle repair, and can help inhibit cortisol. When the cortisol level drops, the testosterone level will gradually increase, which is helpful for muscle growth. A diet rich in omega -3 fatty acids can also allow most of the absorbed glucose to enter muscles instead of being converted into fat. 2, lean beef: Many people who have difficulty in long muscles mistakenly abandon fat, thinking that this will increase body fat. However, with the synergistic effect of omega -3 in fish, saturated fat in beef can actually help muscle growth. Too little saturated fat intake will endanger the levels of testosterone and islet-like growth factor, which are helpful to muscle growth. Beef is also the source of cholesterol, which is the main raw material for human body to synthesize testosterone. 3, eggs: eggs are rich in high-quality protein, the human body can easily break them down into amino acids, which is the raw material for muscle growth. Eggs are also rich in healthy fat, saturated fat and lecithin, which helps muscle growth. Egg yolk may not be ideal in the sculpture line period, but don't forget the off-season weight gain period. 4. Whole milk: 65,438+06 ounces of whole milk provides 65,438+06 grams of protein and 65,438+06 grams of fat. Compared with other foods, the fat in milk is generally short chain. Short-chain fats promote synthesis and prevent muscle decomposition. Compared with other fats, they are less likely to be stored as body fat. 5. Apple juice: Drinking 12 ~ 16 ounces of apple juice before going to the gym can provide 45 ~ 60 grams of carbohydrates and quickly replenish energy (because the juice contains glucose). This can help inhibit cortisol and reduce muscle damage. 6. White bread: White bread is really good for people who have just finished exercising, because people who have just finished exercising need to easily digest carbohydrates to restore the glycogen level of empty muscles, and increase insulin secretion after training to help muscle growth and inhibit cortisol. Four slices of white bread can provide about 50 grams of digestible carbohydrates. 7. Spaghetti: Growing muscles requires a lot of carbohydrates as raw materials. More importantly, carbohydrates fundamentally enhance the efficiency of protein's metabolism, allowing the intake of protein to enter the muscles to help growth. In other words, without carbohydrates, the protein you absorb will not be well used for muscle growth. A cup of cooked macaroni contains about 45 grams of carbohydrates, which is at least what a person who is hard to gain weight needs for every meal. 8. Garlic: How does a plant that is basically free of calories, carbohydrates, protein or fat help to gain weight? The answer is that it will significantly increase the hormone level in your body. Long meat is the right nutrition-carbohydrates, protein and fat-at the right time. But it also needs an appropriate hormonal environment to stimulate growth. Animal studies show that a large intake of garlic and high protein can increase testosterone and reduce muscle decomposition. This is a state of promoting growth. 9. Yogurt: Natural yogurt, whether low-fat or full-fat, can be bought in health food stores. The best choice is yogurt with active "beneficial bacteria". This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance. This beneficial bacteria strengthens the immune system and increases the absorption of nutrients. Another advantage of yogurt is that it contains a lot of calcium, which can control muscle contraction and reduce fat storage. 10, olive oil: olive oil can provide hormone-like substances to increase testosterone. Like any lipid, it can provide a lot of calories to help the body enter a state of promoting growth.