Food with strong muscle building effect. Many people who exercise and gain muscle need a lot of protein in their bodies. Protein is an essential component of cells and tissues, and all important parts of the body cannot be separated from protein's participation. Here are some foods that have a strong muscle building effect.

Food with strong muscle-building effect 1 First of all, how to eat fitness and muscles?

Let's first look at why people who gain muscle choose meat instead of tofu. In fact, there is a reason for this. The protein content of tofu sold in the market is unstable, which can reach 15%/ 100g, but most of it is only 4%- 10%, which is not comparable to meat.

In addition, there are different kinds of protein. Tofu is plant protein and meat is animal protein, so animal protein can increase muscle.

Because the human body's absorption and utilization rate of plant protein is not high, and animal protein also contains lysine, immunoglobulin, creatine and other essential nutrients for the human body, which is of great help to refreshing strength and endurance, and tofu will naturally not get this effect without these ingredients.

So on the whole, it seems that there will be more benefits for muscle builders to choose meat. However, it should be noted that if these protein are only obtained by eating meat, it may bring other health problems. Therefore, a balanced diet and reasonable collocation are the most critical.

High protein and low fat meat

The content of protein in meat food is about 10%-20%, which is an essential choice for muscle builders.

Different kinds of animals and parts have different fat contents. We'd better choose high-protein and low-fat meat, such as lean beef, tenderloin, beef ham, skinless chicken breast, fish and shrimp, and try to add some processed meat, such as bacon, bacon and canned meat.

High-cellulose fruits and vegetables

Fruits and vegetables contain a lot of vitamins and minerals, which are also important for people who gain muscle.

Boron, zinc and Vc can promote testosterone secretion, and testosterone is beneficial to muscle growth; Lycopene, Vc, Ve, etc. It has a certain antioxidant effect, and can effectively remove excessive oxidative substances in the body caused by strength training, thus protecting muscle cells and promoting fatigue elimination.

Whey protein powder

Whey protein powder has a high absorption rate and contains a variety of amino acids, which can help us avoid being hindered by the lack of certain substances when synthesizing muscles, and can help us reduce the muscles lost in training.

So if you can't get enough protein for dinner, you can choose to take whey protein powder to make up for the shortage of protein.

The most important thing to gain muscle is to have a balanced diet and diversified collocation. For example, although meat is good, you can't eat only one kind of meat for a long time, which may bring other health problems.

Two or three common mistakes in muscle training, each of which is a pit. Did you get it?

1, the more you practice, the more painful it is, and the more you eat, the more you can grow muscles?

The education we received from childhood made us feel that "everything pays off". Although this is the case most of the time, if we give this idea when we gain muscle, the result will often become a "disaster".

Because muscle growth is not only based on strength training, it is also important to ensure nutrient intake and adequate rest. If the long-term consumption is greater than the intake, even if you are lucky, it will not cause myolysis, but the girth will become smaller.

At the same time, many people think that the more you eat, the faster your muscles grow. This idea is also dangerous, and muscle growth takes time. If the training level is not enough to eat, muscles will eventually grow out, which will lead to excessive fat, obesity, and even increase the burden on the stomach and induce diseases.

Therefore, remember not to be too hasty in building muscles, and take your time. You can eat less at first, but it should be delicate. As the intensity of exercise increases, your intake can also increase gradually.

2. The stronger the delayed soreness, the better the muscle gain effect?

Delaying soreness does not mean that the muscle gain effect is better. On the contrary, it means that your muscle fibers are being damaged to some extent. If you do this for a long time, it may affect your sports state and may also lead to sports injuries.

3, only focus on modifying muscle details

When many people begin to exercise, they will spend a lot of time and energy practicing the isolated action of a single joint, but it is very dangerous.

Because when the whole muscle is insufficient, modifying the details is like building a castle in the air. The human body can't make the local muscles develop disproportionately, and the proportion of the overall development can't be separated from the heavy basic movements.

Therefore, the most important thing for beginners is to do the most common basic movements well first, and then train for some places that want to be more perfect when the whole looks good.

If you want to gain muscle effectively, you must pay attention to the correct method. If you have these wrong operations, you must correct them as soon as possible. In addition, there are some bad habits in life, which will also affect muscle gain. Attention, everyone.

Third, these four bad habits seriously hinder muscle gain, and many people still commit them.

Bad habits 1. Smoking and drinking

Smoking can damage blood vessels, and nutrients in blood can't be transmitted to muscles in time, resulting in lack of oxygen and protein necessary for muscle growth and insufficient water intake, while drinking alcohol will reduce testosterone secretion and reduce fitness effect.

Bad habit 2. stay up late

Growth hormone is an essential substance for muscle synthesis. Growth hormone is secreted most at night 10 to morning 1, and rarely at other times, so staying up late will affect the secretion of this hormone and affect the health effect.

Bad habit 3. Aerobic overtraining.

Excessive aerobic training will consume the body's muscle content, which is not conducive to muscle gain, so do as much strength training as possible during muscle gain.

Bad habit 4. The training intensity is too low.

Some people like the method of "less weight and more times", thinking that it will not be too tired, and they can better make their muscles congested, so that the exercise effect will be better improved, but the fact is that if the exercise intensity is not enough, it can't stimulate muscle growth.

If you want to gain muscle effectively, you must pay attention to methods and avoid some misunderstandings and bad habits in order to achieve the best muscle gain effect. Finally, it takes a long time to keep fit and build muscles. Don't rush for success, but you must stick to it. Success belongs to the persevering.

Food with strong muscle gain effect 2 What is the best way to gain muscle after fitness?

1, lean beef

Lean beef is rich in protein, fatty acids and other trace elements, which can provide essential nutrition for the formation of human muscles, especially for the growth of muscles after fitness.

2. Chicken breast

Chicken breast is low in fat and calories, and high in nutrients such as protein, which can provide high-quality protein and help muscle formation without causing excess calories.

3. Egg white

Egg white contains digestible amino acids, protein and rich lecithin, which can regulate the contents of various nutrients in human body and play the role of reducing fat and increasing muscle.

4. Salmon

Salmon can provide high-quality protein and a lot of omega-3 fatty acids, which is helpful for muscle repair and production. It is one of the foods suitable for people who lose weight and gain muscle.

5. Cheese

Cheese contains a lot of casein, which is a kind of protein with slow absorption. Casein can supply protein needed by human body for a long time, and promote muscle repair and increase after fitness.

6. Yogurt

Yogurt is rich in nutrition and contains a lot of lactic acid bacteria, which helps to adjust intestinal flora, promote digestion and absorption, prevent the accumulation of metabolic waste, promote metabolism, and also help to gain muscle.

7, oatmeal

Oats are a high-quality source of carbohydrates, which are extremely low in sugar and calories. They can provide a lot of carbohydrates for the human body and increase satiety, but they will not lead to a lot of calories remaining.

8. Shrimp

Shrimp is a kind of meat with very low calorie, but it is rich in protein and contains high-quality omega-3 fatty acids, which can promote the synthesis of human muscles without causing excess calories. Eating shrimp regularly after fitness can achieve the goal of reducing fat and increasing muscle.

9. Whey protein powder

Whey protein powder is a quick and effective way to supplement protein after fitness. It is made of natural food and convenient to eat. Supplementing easily absorbed protein in time not only helps to build muscles, but also has a certain immune enhancement effect.

10, light salt water

Water is also one of the essential substances for muscle formation after fitness. However, due to a lot of sweating during fitness, water and salt may be lost. Supplementing appropriate amount of light salt water in time after fitness is helpful to muscle regeneration and increase.

Food with strong muscle building effect 3 First, choose a suitable fitness method.

Here, I mainly talk about how to make the chest muscles as wide as possible, which requires the bodybuilder to choose a suitable fitness method. Whether it is unarmed fitness or equipment training in the gym, there are training methods for chest muscles. Push-ups in unarmed training and barbell bench press in equipment training are the most common movements, but if you want to practice your chest muscles to the extreme, it is equipment training, because unarmed training has restrictions on muscle development.

Doing push-ups can strengthen the chest muscles, but there is not much room for the development of the chest muscles. Choosing the equipment training in the gym can expand the development space of chest muscles. To build a big and thick pectoralis major muscle, what you need is to increase the load of training equipment such as bench press with the improvement of strength.

Second, use diversified training movements.

Besides enlarging the pectoral muscles, bodybuilders must also consider how to improve the appearance of the pectoral muscles, and the most important thing is symmetry. Although many bodybuilders have well-developed chest muscles, they are somewhat funny in appearance, either big on one side or small inside and big outside. To tell the truth, it's better to have these pectoral muscles than nothing. How can I train a symmetrical and beautiful chest muscle?

This requires bodybuilders to use different training actions to stimulate the chest muscles, that is to say, there are at least five actions to do push-ups to practice the chest muscles, and the specific methods can be checked. Here, the basic movements of chest muscle training with equipment are divided into three parts: recumbent push, upper oblique push and lower oblique push, which respectively create the middle, upper and lower parts of chest muscle. Secondly, there are arm flexion and extension, butterfly machine clamping chest and so on. , depicting the overall shape of the pectoral muscle.

Third, the importance of developing the whole muscle.

The pectoral muscles are really beautiful, but don't forget the first sentence. It is understandable that all bodybuilders pay attention to the development of facade muscles, but at the same time, we should not ignore the most valuable muscle groups, especially leg muscles and back muscles, as well as small muscle groups in other parts of the body. Only by knowing how to grow all the muscles can you be considered a qualified bodybuilder. If only the pectoral muscle is enlarged without other muscles as a foil, it will definitely not look good.