Honey iced tea: Researchers at the University of Memphis found that people who regularly eat this sticky food can maintain a high glucose level for a long time, because it helps to store liver sugar, which is the energy source of muscles.
Pork chops: Pork chops can exercise muscles more than other protein. At the same time, they can also help increase the content of testosterone amino acids in the body. Testosterone can enhance your load-bearing ability and exercise more muscles.
Almonds: Almonds contain a lot of magnesium. A study by the University of Western Washington shows that increasing magnesium intake can improve the load-bearing capacity by 20% compared with taking a placebo.
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 supplement vitamin C have less muscle damage after training than those who take placebos.
Brown rice: Compared with polished rice, brown rice contains more arginine and lysine. Researchers at the University of Houston found that people who supplemented arginine and lysine had hormones that helped muscle growth 265,438+0.5 times higher than those who took placebos.
Low-fat ice cream: Don't reject chocolate completely, because eating chocolate can supplement magnesium. In addition, your biceps, triceps and all other X-head muscles need calcium to correctly carry out commands from the nerves. Ice cream can provide calcium. Only half a cup of ice cream contains 63 mg of calcium.
★ A diet plan more suitable for China people to grow muscles:) Breakfast (first meal): a small amount of beef or chicken 1 egg and 3 egg whites (boiled) 1 cup of soybean milk or skim milk 1 steamed bread (with red tofu added) 1 apple.
The second meal: 2 persimmons, 4 eggs, 1 sweet potato.
Lunch (the third meal): 2 bowls of rice or 3 steamed buns, 200g beef or chicken, skimmed or low-fat milk (skimmed milk powder is available in the supermarket) or skimmed yogurt (difficult to buy and expensive, but good for digestion), 1 big apples with various vegetables (according to people's wishes).
Before training (fourth meal): 4 protein 1 sweet potato 1 persimmon 1 cup whey protein+creatine (mainly ingested by protein).
After training (fifth meal): 65,438+0 bananas, half a watermelon or other fruit, 65,438+0 cups of oatmeal. If possible, it can be replaced by Bora's giant muscle enhancement of 200G 1 cup (mainly carbohydrate intake). Insufficient carbohydrate intake after training. The body will use protein in muscles to heat up the training) Dinner (sixth meal): 1 bowl.
The seventh meal: 1 cup of protein beverage (if possible) can also be replaced by skim milk powder.