1, beef

When it comes to weight gain, nothing can beat red meat. It not only contains protein for muscle growth, but also contains natural creatine and rich iron. However, some parts are also rich in fat, so you must avoid them. We recommend that you can choose hind leg meat, trident meat, sirloin meat (tenderloin) and ground meat with 95% lean meat. The above parts contain about 6 grams of fat per 6 ounces and 36 grams of protein. It is recommended to take 6~ 12 ounces every day.

2. Chicken and Turkey

On average, a 6-ounce serving of skinless chicken breast contains about 40 grams of protein and 2 grams of fat. The nutritional density of turkey breast is higher. The same amount of turkey breast contains about 42g of protein, and the fat 1 g.. You can safely eat up to four servings of chicken breast or turkey breast every day. Besides increasing muscle mass, you don't have to worry about the extra burden.

Step 3: eggs

Eggs have always been regarded as "perfect food", which is one of the sources of high-quality protein, and also contains many vitamins and minerals. Protein contained in eggs has a high bioavailability, which means that the human body can effectively absorb and utilize it. In order to avoid eating too much fat, it is suggested that four yolks should be discarded in every six whole eggs.

Eating a western-style omelet made of six eggs every morning is one of the best ways to get enough protein. It contains 28g of protein and 65,438+00g of fat.

4. Tuna

There are many kinds of fish to choose from when it comes to high-quality protein sources for muscle gain, among which tuna is the best. Each 6-ounce tuna contains about 44 grams of protein and little fat.

5. milk

Dairy products contain protein, and protein is slow to digest, so it can provide stable amino acids for several hours. An 8-ounce glass of skim milk contains 8 grams of protein, and is also rich in vitamin D and calcium, which are two important components for maintaining bone health, muscle strength, muscle growth and fat burning.

6. Brown rice

Why brown rice instead of white rice? Although the carbohydrate content of the two kinds of rice is similar, because brown rice is covered with rice bran, the digestion and absorption speed of brown rice in the body is slow (GI value is low), so it can provide stable sugar as an energy source for your training. At the same time, rice bran contains a lot of nutrients, which makes the nutritional value of brown rice much higher than that of white rice. The data show that more than 90% of vitamin B6 will be lost in the process of refining brown rice into white rice. It is suggested that you can eat 1~2 cups of brown rice every day, but try to reduce the intake after 5 pm.

7.sweet potato

Sweet potato is another carbohydrate source with slow digestion, and it also contains a lot of nutrients. A cup of sweet potato dices contains 25% more vitamin C and phosphorus than the recommended daily nutritional intake in the United States. Try to use sweet potato and brown rice as carbohydrate sources in your daily diet, and you can get 1~2 servings (8 ounces each) every day.

8. Nuts and seeds

Do you often feel hungry or greedy at some time of the day? Try replacing junk snacks with natural foods such as nuts or seeds next time! Although nuts and seed foods contain a lot of fat, most of them are unsaturated fats that are beneficial to health, and most nuts have extremely high nutritional density and contain healthy antioxidants and protein.

Nuts included in the list of healthy nuts are almonds, hazelnuts, pecans, pine nuts, pistachios and walnuts. In order to control the intake conveniently, the number of almonds in 1.5 oz is about 30~36. ?