Pay attention to protein and carbohydrate intake when exercising. At the same time, in order to prevent muscle growth, fat is also increasing. Besides adequate nutrition, food needs less oil, less salt and less sugar. At the same time, eat less over-processed food and refined carbohydrates.

Beef, chicken and fish are the first choice to gain muscle.

Apart from eggs, meat is probably the most accessible source of protein. Beef, chicken and deep-sea fish are all good health-building and muscle-building foods.

Nutritional value of beef

Beef is rich in protein, and its amino acid composition is closer to the needs of human body than pork, which can improve the disease resistance of human body, and is especially suitable for people who grow up after surgery and illness, such as supplementing blood loss and repairing tissues. At the same time, beef is also rich in sarcosine, protein, zinc, magnesium, iron, potassium and other trace elements, as well as vitamins B6 and B 12.

Nutritional value of chicken breast

Chicken breast is a part of chicken that contains a lot of protein, which is easily absorbed by human body and can quickly supplement human needs. And don't worry about the meat hurt by animal fat, which contains phospholipids that play an important role in human growth and development. However, compared with beef, the content of trace elements in chicken breast is extremely low.

deep-sea fish

The most common deep-sea fish are tuna and salmon, which are rich in protein and omega-3 unsaturated fatty acids. Its function is to have a strong antioxidant effect, help muscles recover quickly, and also have an anti-aging effect.

Although these three kinds of meat are good muscle-building foods, there are still subtle differences. Beef is more suitable for lean people to gain muscle, chicken breast is suitable for fat people to lose fat and gain muscle, and deep-sea fish is suitable for everyone, but the price is relatively expensive. In terms of cost performance, chicken breast is the most cost-effective choice.

Extended data:

Ways to exercise muscles:

1, come on

Add 500 calories on the basis of the original daily intake. Eat at least 1g protein per pound of body weight every day.

2. Limit the amount of aerobic exercise

You can jog or ride a bike for two days in a row, but the training time should be controlled at about 30 minutes each time. Keep your muscles while losing fat, and then do an interval sprint. This intermittent sprint is better than jogging for 30 minutes in preventing muscle decomposition during aerobic training.

Step 3 do less

Do not train more than 20 groups per muscle, and it is beneficial to train about 12 groups. Controlling the training times in each group at 6- 12 times is most beneficial to muscle growth. Do not train a muscle for more than 45 minutes. Try to choose a gym with a large ventilation area or a semi-outdoor open space for training, use a large weight and complete the action at a controllable speed.

Each group lasts 40-70 seconds or less. The purpose of training is not to keep muscles tense for a long time, but to stimulate their growth.

4. Whole body training or upper and lower limb separation training.

The best effect is to train the whole body or concentrate on upper limbs for one day and lower limbs for one day. In training, we should use as many muscles as possible, such as squat, hard pull, bench press, barbell rowing and pull-ups.

Step 5 stretch

Making full use of various types of stretching is helpful to maintain flexibility, avoid pain and improve the recovery speed of training. Stretching can also be done with tools such as foam rollers.

Step 6 eat regularly

Eat 5-6 meals a day. Eat a diet rich in protein and carbohydrates every time, and keep the metabolism for building muscles and losing weight.

7. Whole body training

Choose training programs that can recruit as many muscles as possible, stimulate hormone secretion, and maintain sustained muscle growth. Select the same number of groups between antagonistic muscles for training. Balance training is the rapid and safe growth of muscles, while avoiding injury and maintaining flexibility.

8. Sports drinks

You can eat a high-protein and high-carbohydrate diet 1 hour before training. You can choose the ratio of functional drinks, 2g carbohydrates and 1g protein. The advantage of choosing functional drinks is that they are easier to digest and absorb than solid foods.

10, resume

Sleep 7-8 hours a night, and the sleep requirement of 1-2 nights a week can't be met, but it should be made up immediately. Training should not exceed 4 times a week. In any case, habitual overtraining should be avoided.

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