Do you know what is the best food to gain muscle? In order to gain muscle, many people go to intense fitness exercise in life, but the effect is not very good. If you want to gain muscle, in addition to exercise, you need to eat some foods that can gain muscle. Let me share with you what is the best muscle-building food. Interested friends come and find out.
The best food for muscle growth 1 the best food for muscle growth
1, salmon
6 ounces (170g) of salmon provides 34g of protein and 4g of omega -3 fatty acid, which is a healthy fat that can reduce swelling, help muscle repair, and 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 it 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.
Step 3: eggs
Nutritionists have many different methods to evaluate the ability of various protein foods to promote growth. 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. Whole milk
If it is really hard for you to gain weight but you are eager to gain weight, then don't drink skim 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 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 fiber and nutrition than coarse grains, 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. spaghetti
(spaghetti) 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 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 losing 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.
The best food for muscle growth II. Eating habits that promote muscle growth.
Step 1 Understanding Complete protein and Incomplete protein
Protein is composed of amino acids, so we usually say that protein is needed to gain muscle, in other words, amino acids are actually needed. A complete protein consists of enough essential amino acids. Eating this kind of protein food is equivalent to eating all the essential amino acids. The complete protein can be found in eggs, meat, fish, milk and dairy products, and some plants such as soybeans and potatoes.
Incomplete protein is a protein lacking some essential amino acids, which usually appears in vegetables and fruits.
Take enough protein.
If the human body wants to grow muscles, it must take enough complete protein every day. Suppose you are150g, and you want to eat150g of protein. To effectively grow muscles, we must persevere and take an appropriate amount of protein every day. Of course, the most important thing is that you should exercise 3-4 times a week, so that protein can be an element to repair and make muscles grow, otherwise the intake of protein will only become fat.
Eat protein and carbohydrates before and after breakfast and training.
Liver sugar is the source of muscle strength. After a night's rest, 77.88% of liver sugar has been used, so you must eat carbohydrates and protein for breakfast, which can provide energy to speed up metabolism and avoid consuming muscles as an energy source.
Eating carbohydrates before training is to provide energy for muscles, make muscles full of strength and enhance efficiency during training. Eating after training is to make muscles absorb liver sugar and protein to repair as soon as possible.
You can choose carbohydrates with low GI value (glycemic index), because you are full and avoid a sudden increase in blood sugar. For details, please refer to losing weight. Does it help not to eat? A penny.
Snacks and dinner
Eat regularly to avoid overeating because you are hungry. Furthermore, the metabolic rate will increase after each meal, which is helpful for burning fat and muscle growth. Readers are advised to eat regularly when feasible, such as once every two or three hours. For example:
Have breakfast at half past seven.
Snacks 10: 30
Lunch 13: 00
Snacks 16: 00
Changshen 19: 00
Snacks 2 1: 30 (depending on when the reader falls asleep, try to avoid eating 2 hours before going to bed)
Use protein supplements.
Because urbanites are busy, sometimes it is really difficult to eat enough protein. For convenience, the use of protein supplements is one of the options. There are many kinds of protein supplements in the market, such as whey protein and creatine, with different effects. Please consult a doctor, personal trainer or do information research online before buying.
Drink enough water.
Water is very important for muscles. Studies have pointed out that without water, muscle strength will decrease, muscle cell contraction will lead to protein decomposition, and muscle recovery will slow down or even stop. Therefore, it is recommended that men drink 3L water and women drink 2.2L water every day. Drinking water has other wonderful effects. For details, please refer to that the skin is ten years younger.