1, protein
During strenuous exercise, skin sweating will lose a lot of nitrogen, mainly from protein. In order to promote the renewal of protein and repair the consumption during sports, it is necessary to supplement protein. Eating high-quality protein food can promote the synthesis of protein in bones and muscles, so you can eat more high-quality foods rich in protein, such as beef, chicken, fish and shrimp, eggs, milk and dried cheese.
2. Carbohydrates
It is an important energy source in the process of muscle synthesis. Don't give up carbohydrates blindly. For people who exercise a lot, we should ensure the intake of staple foods such as rice, noodles, bread, steamed bread, coarse grains, miscellaneous grains and beans.
3. Fat
Fat can provide energy for muscles, and fat consumption is the fastest in low-intensity aerobic exercise. If the fat intake is insufficient, it will affect the synthesis of muscle protein, so it is still necessary to reasonably intake high-quality fat to help gain muscle, such as almonds, walnuts and other nuts.
4. Minerals, trace elements and vitamins
Actively supplementing essential minerals, trace elements and vitamins and participating in the metabolism of three nutrients can promote muscle growth. You need to eat more fruits and vegetables to ensure your intake, such as kiwi fruit, bananas, apples, oranges, pineapples, strawberries, carrots, broccoli, lettuce and peppers.
5. Plant protein powder
Whey protein powder and plant protein powder have many similarities, but the price of plant protein powder in the market is more favorable than the former, and it also contains high plant protein, which is beneficial to human absorption. It's also a good choice for people who keep fit and exercise muscles. You can try.
Scientific muscle-building recipes
1, muscle building diet 1
Breakfast: one apple, one bowl of soybean milk, two pieces of whole wheat bread, one egg and two egg whites.
Chinese food: Sufu spinach, preserved eggs mixed with tofu, steamed bass, and half a bowl of rice.
Dinner: Trigonella foenum-graecum stir-fry, fried winter melon with shrimp, prawns with garlic, and small bowl of red bean porridge.
2. Muscle-building recipes 2
Breakfast: a bowl of red bean and rice porridge, refreshing dishes (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1, and two egg whites.
Chinese food: scrambled eggs with tomatoes, fungus mixed with celery, stir-fried chicken breast and a bowl of rice.
Dinner: spinach tofu soup, fried potato shreds, cold beef.
3, muscle gain recipe three
Breakfast: an orange, two steamed egg soups and a steamed bread.
Chinese food: cold broccoli, four braised Wuchang fish, diced green pepper and winter bamboo shoots, and a bowl of rice.
Dinner: cold green bamboo shoots, mapo tofu, two chicken legs and a bowl of millet porridge.
4, muscle gain recipe four
Breakfast: pumpkin, medlar and rice porridge, two fried eggs and assorted vegetables.
Chinese food: braised beef, cold spinach, fried kale with vegetables, and 2 steamed buns.
Dinner: white gourd and beef bone soup, beef with green pepper, potato chips with cold tomato sauce and a steamed bread.
5, muscle gain recipe five
Breakfast: a steamed waxy corn, two poached eggs and a glass of milk.
Chinese food: tomato beef noodles, cold kelp and shredded carrots.
Dinner: Miao crucian carp soup (all eaten), vegetable fried loofah, baked sweet potato 1.
6, muscle gain recipe six
Breakfast: an apple, a glass of milk, two pieces of whole wheat bread, 1 egg.
Chinese food: fried green pepper with bean skin, shredded chicken with cucumber and fried rape with mushrooms.
Dinner: garlic mixed with sauce beef, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.
7, muscle gain recipe seven
Breakfast: a bowl of red dates and corn paste, two beef buns and four mangosteen.
Chinese food: stewed lentils with vegetarian dishes, cauliflower with tomatoes, steamed egg soup with shrimps, 1 bowl of rice.
Dinner: Mala Tang, including a big bowl of tofu, mushrooms, vegetables, kelp, chicken, beef and so on.
8, muscle gain recipe eight
Breakfast: an egg and beef sandwich and a glass of milk for breakfast.
Chinese food: 1 piece of smoked fish, 1 plate of kelp with bean sprouts and carrots, 1 bowl of red bean paste, jiaozi, and 5 jujubes.
Dinner: 1 salted egg, 1 chicken feet, cauliflower salad, 1 bowl of purple rice porridge.
9, muscle recipe nine
Breakfast: a bowl of black sesame and red bean porridge, 2 tea eggs, and a cold radish side dish.
Chinese food: 1 bowl of braised carrot, white radish and mutton, 1 dish of shredded tofu mixed with coriander, 1 steamed bread.
Dinner: a bowl of noodles with red dates, medlar and black chicken soup.
10, bodybuilding recipes 10
Breakfast: milk oatmeal 1 bowl, eggs 1 piece, apples.
Chinese food: bumper harvest (all kinds of lettuce dipping sauce) 1 plate, half plate of glutinous rice lotus root, half plate of fried potato shreds, stewed beef brisket with radish 1 bowl.
Dinner: half a plate of boiled prawns, half a plate of three fresh Japanese tofu, 1 plate of stir-fried kale, 1 steamed bread or tortillas.