Because it is full of all kinds of things, which is good for muscle growth. On average, lean beef has only 154 calories, but it provides ten essential nutrients, including iron, zinc and vitamin B. More importantly, it provides your body with high-quality protein (not all protein are equal) and high-level amino acids, which can promote muscle growth with insulin. This should be good news for those who want to lose weight-3 ounces of lean beef provides roughly the same amount of protein 1.5 cups of beans, but the calories are reduced by half.

2. skinless chicken

Like beef, it is an excellent source of high-quality protein, which is very important for muscle maintenance and repair, bone health and weight. Of course, there are many ways to cook and prepare chicken. When you go to the store, you can easily find that chicken can be cut into single portions and can be quickly experienced and cooked.

3. Soft white cheese

Not many people know, but cheese is made of relatively pure casein. For those who don't know, casein is a protein with slow digestion, which means it is very suitable for muscle maintenance. This is useful, especially for those who have no choice but to walk for a long time without eating. Don't forget, cheese is also an excellent source of vitamin B 12, calcium and other important nutrients.

4. eggs

1 Egg weighs about 50g, contains 7g of protein and 6g of fat, and can generate 82kcal calories. Its amino acid ratio is very suitable for human physiological needs, and it is easily absorbed by human body, and the utilization rate is as high as 98%. Eggs are rich in calcium, phosphorus, iron and vitamins A and B, and are the best ingredients for growing muscles.

Extended data

Composition of body-building diet

The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55.

Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.

Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Normal body fluids are weakly alkaline. After physical exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

Besides vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

References:

Baidu encyclopedia-fitness