Recommended food
1. Sashimi: 6 ounces (170g) of sashimi provides 34g of amino acids and 4g of omega -3 fatty acids, which are healthy fats, can reduce swelling and help muscle repair, and can help to suppress cortisol. (When the cortisol level drops, the testosterone level will gradually increase, which will help to gain muscle. ) The abdomen rich in omega -3 fatty acids can also allow a large amount of glucose to enter the muscles instead of being converted into fat.
Second, lean beef: Many people who have difficulty growing muscles mistakenly discard fat, thinking that this will increase body fat. But under the synergistic effect of omega -3 in fish, the maximum fat in beef can actually help muscle growth. Too little fat intake will reduce the levels of testosterone and islet-like growth factor, which will help to increase muscles. Beef is still 1 cholesterol. Origin, cholesterol is the primary raw material for human body to synthesize testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.
3. Eggs: Nutritionists have various postures to evaluate the ability of various protein meals to promote growth. Eggs are at the top of almost all scales. Because they are the most easily accepted-the body can easily break them down into amino acids, which are the raw materials for muscle building. Whole eggs are also rich in healthy fat, maximum fat and egg phosphorus, all of which contribute to muscle growth. Egg yolk may not be ideal during carving, but don't forget it during off-season weight gain.
4. Whole milk: If you are really hard to gain weight but eager to gain weight, then don't drink skimmed and reduced-fat milk! Those are for people who want to lose weight. 16 oz whole milk provides 16 g amino acids and 16 g fat. Compared with other foods, the fat in milk is generally short chain. Short-chain fats try their best to promote synthesis and prevent muscle decomposition, and are less likely to be stored as body fat than other fats. The fat in milk can help the body receive vitamin D and reduce the risk of cancer. In the 1960s and 1970s, Arnold and Frank drank a lot of whole milk.
Apple juice: Ironically, going crazy to the gym is really about tearing muscles. You will reap after the event, when your body begins to repair and recover excessively. Drinking 12- 16 ounces of apple juice before going to the gym can supply 45-60 grams of carbon hydrate, which can quickly replenish your energy (because the juice contains glucose) and the energy is endless (because it also contains fructose). This helps to suppress cortisol, reduce muscle damage, and allow you to train more groups.
6. White bread: You know this principle-eat less refined carbohydrates, because they contain less cellulose, less nutrition and improve insulin levels compared with coarse foods. It has been like this for a long time. After that, white bread is obviously good for you who have just been tempered. Because you need easy grams of carbon hydrate to restore your empty muscle sugar raw water and improve insulin secretion to help muscle growth and inhibit cortisol after training. Four slices of white bread can provide about 50 grams of easily converted carbon hydrate.
7. Spaghetti: (Spaghetti) Increasing muscles requires a lot of carbon hydrate as raw material. More importantly, carbon hydrate fundamentally improves the efficiency of amino acid metabolism, because the ingested amino acids will enter muscles and help growth. In other words, if there is no carbon hydrate, the amino acids you get will not be well used for muscle growth. A cup of cooked macaroni contains about 45 grams of carbon hydrate, 1 person who is difficult to serve needs at least the amount needed for each meal.
8. Garlic: How can 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. Getting fat means getting the right nutrients at the right time-carbohydrates, protein and fat. However, it also needs appropriate hormonal conditions to stimulate growth. Animal studies show that a large amount of garlic and high protein intake will lead to an increase in ketones and a decrease in muscle decomposition. This is the case that 1 promotes growth.
Yogurt: Natural yogurts, whether low-fat or full-fat, can be bought in Jian Kang food stores. The best choice is yogurt containing active "good cocci". This long-lived coccus reaches the gastrointestinal tract and helps the body to establish a healthy balance. This kind of beneficial bacteria strengthens the immune system and increases the acceptance of nutritious things. In addition, 1 has the advantage of calcium, which can control muscle contraction and reduce fat storage.
Ten, olive oil: when it comes to giving weight, you can only say olive oil. Studies have shown that olive oil inhibits body inflammation, and reducing inflammation means better recovery. Olive oil also provides something similar to hormones to increase testosterone, and like any lipid, it provides a lot of heat energy to help the body enter a state of promoting growth. It is also rich in healthy fat.