What food can you eat to strengthen your muscles? Fitness is a very common thing. If you want to grow muscles through fitness, it is closely related to diet. Let me introduce you to what food can strengthen your muscles.

What food can you eat to strengthen your muscles 1 1, salmon?

Six ounces of salmon provide 34 grams of protein and 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and helps muscle repair, which can help suppress 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 it 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. Of course, beef is also rich in creatine, vitamin B and zinc.

Step 3: eggs

Nutritionists have many different methods to evaluate the ability of various protein foods to promote growth. Eggs rank first in almost every standard. Because they are most easily absorbed, the body can easily break them down into amino acids, which are the raw materials for muscle growth. Whole eggs are also rich in healthy fat, saturated fat and lecithin, which helps muscle growth.

These three foods play a vital role in strengthening muscle energy. You can eat some properly at ordinary times, and you can change different ways when you eat, so as not to get tired of eating. At the same time, I suggest that when making a diet plan, we must not pay too much attention to these foods to ensure a balanced intake of nutrients.

What food can you eat to strengthen your muscles?

Rich in protein, easily absorbed by human body, promoting muscle growth; It contains unsaturated fatty acids beneficial to human health, which can inhibit fat formation and help muscle growth.

Lean beef

Compared with fish, lean beef has the advantages of high protein and low fat, which can promote muscle growth while avoiding excessive energy intake and adjusting the ratio of muscle to fat. Other high-protein and low-fat meats include rabbit, chicken, mutton and lean pork, but they should be peeled.

albumen

Cooked egg white will turn white, which is an excellent source of protein for human body and can provide raw materials for muscle growth. Whole eggs also contain fat and lecithin, which can promote muscle growth; Vitamin B2 can eliminate fat; Vitamin B3 and vitamin B 1 can eliminate leg fat. Eat less egg yolk to avoid excessive cholesterol intake.

Whole milk

Whole milk is more suitable for men with thin legs than skim milk, because it can provide a small amount of fat that is not easily converted into body fat, so protein can be better absorbed. Yogurt also has a good effect of reducing fat and increasing muscle.

noodles

Eating a bowl of noodles after exercise can provide digestible carbohydrates, replenish sugar lost by the body, inhibit fat production and promote muscle growth. Besides noodles, eating white bread and steamed bread has the same effect.

oat

Rich in nutrients, it can provide more carbohydrates, improve the efficiency of protein metabolism, and make the protein ingested by the body enter the muscle to help it grow. Other foods rich in carbohydrates include rice, wheat, millet, corn, sweet potato, mung bean, pea, flower bean and broad bean.

celery

Celery contains more cellulose, calcium and potassium. Cellulose can promote digestion and detoxification, calcium can accelerate fat decomposition, and potassium can reduce leg water, eliminate edema and reduce fat. Foods rich in cellulose include wheat bran, dried bamboo shoots, peppers, bracken, cauliflower, Tricholoma matsutake, Nostoc flagelliforme, tremella, fungus, cherries, apples and so on.

banana

Fat content is very low, but also contains more potassium, which can promote cell metabolism, smoothly discharge toxins and waste, and avoid water and waste accumulation in the lower body, resulting in bloated legs. Other foods containing potassium include brown rice, rape, kelp, leeks, tomatoes, mushrooms, spinach, broccoli, beans, citrus, oranges, hawthorn and peaches.

What food can you eat to strengthen your muscles? 3 chicken breast.

Chicken breast is a very good food for muscle training, which is deeply loved by fitness friends. The main reason is that there is super high protein in chicken breast, and there are not many calories. In addition, the price is cheap, so you won't feel hungry for a long time after eating, which can alleviate the fatigue caused by exercise. It is very suitable for friends who gain muscle and can also achieve the effect of reducing fat.

beef

Beef is also a food that you can't miss if you want to grow muscles, because beef is rich in many nutrients and is very good for your health. Moreover, the body also contains muscles, which can help muscles grow. It is recommended to eat lean beef. Protein is very high quality, and the effect is quite remarkable.

deep-sea fish

As we all know, deep-sea fish are rich in protein, which can not only provide essential fatty acids for the body, but also reduce fat slowly. It is not difficult to gain muscle for a long time. Besides, eating deep-sea fish often can make the skin very elastic, and its collagen is really rich.

Eggs (of hens)

If you want to gain muscle, you can't lack protein. It is very good to choose to eat eggs when exercising. It contains high-quality protein, which is much higher than other foods. At the same time, the price is also particularly cost-effective, and friends who are worthy of fitness should try it.

Cauliflower

According to research, broccoli is rich in protein and has high nutritional value. Foods such as tomatoes and cauliflower are much higher. Whether you want to lose weight or gain muscle, you will not be disappointed if you choose to eat more broccoli.

milk

Milk is a very common dairy product, which is rich in protein. It is digested slowly in the body and can stabilize amino acids in the body for a long time. Skim milk, in particular, can not only supplement protein, but also make muscles grow and bones become healthier.