1, nuts. A wide variety of nuts are rich in protein, which is beneficial to muscle growth. For example, 1 cup of almonds (about 227 grams) contains 30 grams of protein and 7 1 gram of "good fat".

2. Douchi and tofu. These two vegetarians are good for muscle growth and are excellent substitutes for meat food. Moreover, fermented douchi is easier to be digested and absorbed. 1 cup of lobster sauce (about 185g) contains 30.78g of protein.

3. Quinoa The United Nations designated 20 13 as "the year of quinoa". Quinoa looks like rice, but it looks like other grains when cooked. 1 cup raw quinoa (about 185g) contains 24g of protein and 9 important amino acids that cannot be produced by human body. Quinoa also contains a lot of carbohydrates, which can ensure the energy supply for long-term high-intensity exercise.

4. Seed food. Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fat". Flaxseed is also rich in omega-3 fatty acids, dietary fiber and various antioxidants.

5. 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.

6. Steak. Steak 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.

Extended data:

Dietary principles of men's long muscles

1, eat high protein after training. Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.

2. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth.

3. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.

People's Network-How should men eat if they want to grow muscles? Douchi and tofu are good for muscle growth.

People's Network-What can you eat to have perfect muscles? Dietary principles of men's long muscles