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. Of course, beef is also rich in creatine, vitamin B and zinc.
3. Eggs: Nutritionists have many different ways to evaluate the growth-promoting ability of various protein foods. 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. Egg yolk may not be ideal in the sculpture line period, but don't forget the off-season weight gain period.
4. Full-fat milk: If it is really difficult for you to gain weight, but you are eager to increase meat, don't drink skimmed and reduced-fat milk! Those are for people who lose weight. 16 oz whole milk provides 16 g protein and 16 g 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. The fat in milk can help the body absorb vitamin D and reduce the risk of cancer. It is no accident that Arnold and Frank, the great men in the 1960s and 1970s, drank so much whole milk.
5. Apple juice: Ironically, going crazy to the gym is actually to tear your muscles. After that, you will gain something, when your body begins to repair and recover excessively. Drinking 12- 16 ounces of apple juice before going to the gym can provide 45-60 grams of carbohydrates and 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 fine carbohydrates, because they contain less cellulose than coarse grains, less nutrition, and improve insulin levels. Many times. Then, white bread is really delicious for you just after exercise. Because you need digestible carbohydrates to restore your empty muscle glycogen level, increase insulin secretion to help muscle growth, and inhibit cortisol after training. Four slices of white bread can provide about 50 grams of digestible carbohydrates.
7. Pasta: (Pasta) 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 benefit is calcium, which controls muscle contraction and can also reduce fat storage.
10, olive oil: when it comes to giving weight, you have to say olive oil. Studies have shown that olive oil inhibits inflammation in the body, and reducing inflammation means better recovery. Olive oil also provides hormone-like substances to increase testosterone. Like any lipid, it provides a lot of calories to help the body enter a state of promoting growth. It is also rich in healthy fat.