Honey iced tea: Researchers at the University of Memphis found that people who regularly eat this sticky food can maintain high glucose levels for a long time. Because it helps to store liver sugar, which is the energy source of muscles.
Pork chops: Pork chops can "make" muscles better than other protein. At the same time, steak can also help increase the content of testosterone and amino acids in the body. Testosterone can enhance your load-bearing ability and exercise more muscles.
Almonds: Almonds contain a lot of magnesium. A study by the University of Western Washington shows that increasing magnesium intake can improve the load-bearing capacity by 20% compared with taking a placebo.
Broccoli: The content of vitamin C in broccoli is the highest among vegetables. Half a cup of broccoli contains 60 mg of vitamin C. Studies have found that athletes who take vitamin C supplements have less muscle damage after training than those who take placebos.
Brown rice: Compared with polished rice, brown rice contains more arginine and lysine. Researchers at the University of Houston found that people who supplemented arginine and lysine had 2 1.5 times more hormones to help muscle growth than those who took placebo.
Low-fat ice cream: Don't completely reject chocolate, because eating chocolate can supplement magnesium. In addition, your biceps, triceps and all other X-head muscles need calcium to correctly carry out commands from the nerves. Ice cream can provide calcium, and only half a cup of ice cream contains 63 mg of calcium.
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★ A diet plan more suitable for China people to grow muscles:) Breakfast (first meal): a small amount of beef or chicken 1 egg and 3 egg whites (boiled) 1 cup of soybean milk or skim milk 1 steamed bread (with red tofu added) 1 apple.
The second meal: 2 persimmons, 4 eggs, 1 sweet potato.
Lunch (the third meal): 2 bowls of rice or 3 steamed buns, 200g beef or chicken, skimmed or low-fat milk (skimmed milk powder is sold in supermarkets) or skimmed yogurt (it is difficult to buy and expensive, but it is good for digestion), 1 big apple with various vegetables (according to people's wishes).
Before training (fourth meal): 4 protein 1 sweet potato 1 persimmon 1 cup whey protein+creatine (mainly ingested by protein).
After training (fifth meal): 1 banana, half a watermelon or other fruit, 1 cup of oatmeal. If possible, it can be replaced by Bora's giant muscle to enhance 2000 supply 1 cup (mainly carbohydrate intake). After training, if the carbohydrate intake is insufficient, the body will use the protein in muscles to increase the calories needed for training. ) Dinner (sixth meal): 1 Bowl noodles or rice, 200G fish or shrimp, with as little oil as possible, preferably stewed or steamed.
The seventh meal: 1 cup of protein beverage (if possible) can also be replaced by skim milk powder.