What can you eat to gain muscle 1. pawpaw
It is a good bodybuilding fruit, which can provide a lot of potassium, which is very helpful for the production of muscle glycogen and can improve the contraction ability of muscles. In addition, papain can promote the digestion of protein, thus improving the absorption, retention and muscle growth of protein. Papaya should have a place in a high-protein diet, and its vitamin C content is also high. It is recommended to eat a small cup of papaya meat every time you eat protein, which is more effective.
2. Bovine liver
It is one of the most nutritious foods. It contains creatine that can promote muscle growth, carnitine that can promote testosterone secretion and fat metabolism, B vitamins that participate in energy metabolism, and iron that can enhance myoglobin production (myoglobin is an energy substance in muscle that can promote recovery and nutrient transport). For these reasons, beef liver should be one of the best foods for bodybuilders, and it is recommended to eat it twice a week, 200 ~ 220g each time. Comprises 230-308 kilocalories, 36-48 grams of protein and 6-8 grams of fat. 7 ~ 9 grams of carbohydrates. Beef with the same weight has the same protein content, but it has more fat and calories and no carbohydrate.
3. ostrich meat
A white meat that surprises you. Everyone is familiar with chickens. This kind of high-protein and low-fat poultry meat is often used to replace red meat in the diet. Now you can try ostrich meat, which is similar in composition to chicken and low in fat. But it contains more creatine, iron and B vitamins than chicken. Because ostrich meat contains less fat, cooking time is shorter. Don't cook ostrich meat over medium maturity. In terms of food safety, don't worry too much, because ostrich meat is not as easy to be contaminated by Escherichia coli and Salmonella as beef and chicken because of its special pH value.
4. White bread
The statement about white bread is very contradictory. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, for bodybuilders who pursue muscle volume, it is beneficial to consume and absorb quickly. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth. It is recommended to eat two pieces of bread and cheese 30 minutes before training, and three or four pieces of bread and jam after training, plus whey protein milkshake.
5.olives
The polyunsaturated fat contained in morinda citrifolia in Tahiti can indirectly increase the level of ketone in the body, and can also promote the consumption of fat on the premise that the dietary fat intake does not exceed the daily recommended amount. In other words, eating a few olives a day is beneficial to develop a low body fat constitution, but it must be combined with strict implementation of the diet plan.
dear
The ideal carbohydrate. Many bodybuilders still believe that all carbohydrates absorbed quickly will make them fat. But honey has been proved to be a very effective carbohydrate to restore muscle glycogen. Although it is consumed quickly, it can not obviously stimulate the secretion and improvement of insulin. This means that honey is an ideal source of carbohydrate supplement after bodybuilding training, which will control the body fat level. It is recommended to take 2 tablespoons of honey before and after training. You can add it to a milkshake or put it on bread. It is said that honey also has a good antioxidant function.
7. Corn starch
It can delay the decomposition of other carbohydrates in the stomach. This is very important for people who need to lose fat and fight hunger. The method of adding corn starch to the diet is to wrap chicken breast with corn starch and cook it in a non-stick pan. Starch coating can prevent the loss of juice in meat and make the meat more tender. If you eat this chicken with potatoes or rice, it will further slow down the digestion process.
Honey (molasses)
A nutritious food that can improve the taste. Every bodybuilder who wants to gain muscle should eat porridge, whether it is cereal with milk, rice paste or granules, it is a good source of carbohydrates. But some people don't like the taste and mouthfeel of this food. You can try adding 1 ~ 2 tablespoons honey and artificial sweeteners. Honey is rich in minerals, which can improve the taste of those bodybuilding foods.