2. Water: Dehydration will lead to muscle atrophy and energy exhaustion during exercise.
3. Eggs: Eggs are rich in protein, vitamins A, D and E, which are helpful for muscle growth.
4. Salmon: Salmon can resist inflammation and is rich in omega-3 fatty acids and protein.
5. Tofu: Tofu is rich in soybean isoflavones and protein, which is helpful for muscle recovery.
Extended data:
Dietary principles of muscle training:
Increase protein intake. Low-carbohydrate diet requires limiting carbohydrate intake according to weight ratio: bodybuilders who weigh more than 190 pounds should limit carbohydrate 56-75 grams per day, and athletes who weigh less than 190 pounds should limit carbohydrate 40-55 grams per day. When the daily carbohydrate intake is below 75g, the body will use more protein as energy. Therefore, during the period of low carbohydrate intake, the intake of protein should be increased to 2 grams per pound of body weight per day.
Take whey protein before and after training. Whey protein contains a lot of branched-chain amino acids, which can replace carbohydrates to provide energy for training. Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue to gain energy. After training, another 40-60 grams of whey protein can be ingested immediately to rebuild muscle tissue. In addition, arrange 50% of the daily carbohydrate quota after training.
Eat red meat every day. Red meat can provide the body with fat as energy, which can save protein from the bad luck of energy supply. Red meat is also rich in alanine, which can be used for energy supply without increasing insulin level. Take at least 50g of protein from red lean meat every day and divide it into two meals: 25g for breakfast and 25g for another meal. This can ensure the continuous supply of alanine in the body and prevent the body from using protein as energy.
People's Daily Online-Men who want to change their figure must eat six kinds of food and grow muscles to stay healthy.