In summer, male physical exercise can effectively metabolize fat and help to lose weight. Many men choose to gain muscle in summer, which is a good choice. Of course, some nutrients need to be supplemented during exercise, such as rich protein and calcium. Let's take a look at the recommendations of these foods.

1, long muscles eat lean beef

Lean beef is rich in creatine, saturated fat, vitamin B and zinc. Proper intake of saturated fat after fitness is helpful to improve the hormone level of muscle and promote muscle growth. Men can eat beef to exercise, because beef is rich in protein and iron, which is good for invigorating qi and blood, and they can eat pure lean meat.

2, long muscles eat whole milk

If it is really difficult for you to gain weight, but you are eager to gain weight, don't drink skim and fat-reduced milk. Those are for dieters. 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. Moreover, the fat in milk can help to better absorb vitamin D, which is conducive to preventing diseases. It is a good choice to choose full-fat milk for long muscles.

3, long muscles to eat eggs

Nutritionists point out that eggs are rich in healthy fat, saturated fat and lecithin, which are easily absorbed by the human body and decomposed into amino acids, and are the "raw materials" for muscle growth. After each exercise, men can eat eggs, which is conducive to promoting the absorption of protein and promoting muscle growth.

Some foods that are indispensable for men to gain muscle in summer are all introduced above. These foods have certain benefits for conditioning physique, and can also increase muscle and promote growth. If you want to make yourself stronger, you can always supplement these health ingredients while exercising.