Too little saturated fat intake will damage testosterone, islet-like growth factor and other hormones that help to grow muscles, so saturated fat contained in lean beef helps to grow muscles.

2, strong muscles to eat salmon

Salmon is rich in protein and omega -3 fatty acids. In addition to protein, omega-3 fatty acids, a healthy fat that can reduce swelling and relieve pain and help muscle repair, can help inhibit cortisol, and the level of cortisol will gradually increase, thus helping muscle growth.

3, strengthen muscles to eat seaweed

Laver is rich in magnesium, which is 460 mg per 100 g. Magnesium can play an important role in muscle building. Magnesium can promote the energy metabolism of fat, sugar and protein, support the synthesis of protein, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism, which is an important nutrient for muscle tissue formation. Therefore, eating seaweed during fitness also helps to grow muscles.

Step 4 strengthen muscles and eat 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.

5. Strengthen muscles and eat brown rice

Compared with polished rice, brown rice contains more arginine and lysine. Some university researchers found that people who supplemented arginine and lysine had 2 1.5 times higher hormones to help muscle growth than those who took placebo.

Extended data:

Related precautions:

1. For muscle gain, apart from hard training day after day, the most important thing is undoubtedly to keep the calories in the diet excessive, that is, the calories consumed are greater than the calories consumed. Many people eat healthily during muscle gain and feel full at every meal, but the detailed calculation of calories has never reached a state of excess.

However, without sufficient heat support, it is impossible to improve the efficiency of muscle exercise and give well-trained nutritional support, which must be avoided when practicing muscles.

2. Some people gain muscle in training, rain or shine, without any excuse. People think that you can relax or indulge in your diet, and all kinds of processed foods such as desserts, alcohol and ham can be enjoyed indefinitely.

But in fact, this diet structure meets the calorie demand in the muscle building stage, but does not consider the balanced intake of nutrients, and most of them consume too much saturated fat and added sugar. However, calcium, vitamin B and other nutrients beneficial to high protein metabolism are insufficient. Finally, this diet will make fat grow much faster than muscle, and protein's synthesis efficiency is low, which is not an efficient diet mode.

References:

Baixing healthy network