a strong body is every man’s dream. However, due to work or other reasons, many young people sit for a long time every day and don’t get good exercise, so their body is also at a relatively weak level. We might as well follow a good diet and exercise now.
1 Salmon
6 ounces (170 grams) of salmon contains 34 grams of protein and 4 grams of omega-3, a healthy fat that reduces swelling and pain and helps muscle repair, and it can help inhibit cortisol.
when cortisol level decreases, testosterone level will gradually increase, helping muscle growth. A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to enter muscles rather than turn into fat.
2, low-fat beef
many people who are difficult to grow muscle often mistakenly think that they should abandon fat, thinking that this will increase body fat and get fat. But with the synergistic effect of omega-3 in fish, the saturated fat in beef can actually help muscle growth.
too little saturated fat intake can harm the increase of testosterone and insulin, which help to increase the level of muscle hormones. Beef is also a source of cholesterol, which is the main source of testosterone synthesized by the body itself. Of course, beef is also rich in creatine, vitamin B and zinc.
3, eggs
nutritionists have many different ways to score the growth promoting ability of various protein foods. In almost all kinds of standards, eggs are at the top.
because they are most easily absorbed, the body can easily break them down into amino acids as raw materials for muscle growth. Eggs are also rich in healthy fat, saturated fat and lecithin, which are important keys to helping muscle growth. Egg yolk may not be ideal in the period of sculpture lines, but it is a very important source for athletes.
4 Whole milk
if you are really difficult to increase weight but are eager for long meat, don’t drink skimmed and low-fat milk! Because these are for people who lose weight. 16 ounces of whole milk contains 16 grams of protein and 16 grams of fat. Compared with other foods, milk generally has less short chain fatty acids.
short chain fatty acids promote synthesis and prevent muscle decomposition, and they are less likely to be stored as body fat than other fats. Fat in milk can help the body absorb vitamin D and reduce the risk of cancer. In the 1960s and 1970s, Arnold and Franco drank so much whole milk that they must have a good figure.
5, apple juice
drinking 12 -, 16 ounces of apple juice before going to the gym can provide 45-60 grams of carbohydrates and quickly replenish energy (because of the glucose in the juice), and the energy is endless (because it also contains fructose).
this helps inhibit cortisol, reduce muscle damage, and allow you to exercise more groups.
6, white toast
white toast is really good for you just after exercise, because you need easily digestible carbohydrates to restore your emptied inositol to improve your level, increase insulin secretion, help muscle growth, and inhibit cortisol after training Four slices of white toast can provide about 50 grams of digestible carbohydrates.
7 Spaghetti
growing muscle requires a lot of carbohydrates as raw materials More importantly, carbohydrates enhance the efficiency of protein and metabolism, so that the ingested protein enters the muscle to help grow.
in other words, without carbohydrates, the protein you absorb will not develop well in muscle growth A bowl of cooked spaghetti has about 45 grams of carbohydrates. A person who is difficult to grow meat needs at least one bowl per meal.
8, garlic
how can a plant without basic calories, carbohydrates, protein or fat help grow meat?
the answer is that it will significantly increase your hormone level To grow meat is to take in the right nutrition at the right time & mdash; Carbohydrates,, proteins and fats But it also requires an appropriate hormonal environment to stimulate growth Animal studies have shown that a large intake of garlic and high protein can increase testosterone and reduce muscle breakdown This is a growth promoting state.
9 and Youge
natural Youge, whether low fat or whole fat, can be bought in general supermarkets or hypermarkets. The best option is to contain active & ldquo; Good bacteria & rdquo; Yug.
this pre life good sheath reaches the gastrointestinal tract and can help the body maintain a healthy balance This good bacteria can enhance the immune system and increase the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and reduces fat storage.
10 Research on olive oil
shows that olive oil inhibits body inflammation. Reducing inflammation means better and rapid recovery of body state.
olive oil also provides hormone like substances to improve testosterone, and like any lipid, it provides a lot of heat to help the body enter a state of promoting growth. It is also rich in healthy fat.
11, chicken breast or beef
many people think that if you want to reduce the fat content in dinner, you must avoid eating meat. In fact, this is a wrong idea, because our human body actually needs to eat meat to maintain a balanced nutrition. If you completely avoid eating meat, it will not be good for the body. Just don’t eat fried food, fried meat or meat with high fat content at night. Chicken breast and beef are actually low in fat, and are the first choice for many people who lose weight. You can eat some of this meat when you are online.
12 Fruits and vegetables
fruits and vegetables are what we all know. We should eat more on weekdays. They are not only rich in vitamins, but also enable us to have a slim figure. Especially when eating at night, if you can eat enough fruits and vegetables, it can make your body look better and your skin better. This is the favorite food for people who lose weight. However, it should be noted that many people will treat fruits and vegetables directly as dinner. In fact, this practice is not conducive to their health. Although this shaping effect is very fast, it is easy to rebound. Therefore, we are eating fruits and vegetables. We should also eat something else appropriately at dinner.
13 and
cereals are also good choices for dinner. For example, sweet potato and corn are some foods with low fat content, but can make us feel more satisfied. Many people will also think that sweet potato and corn are very delicious, so these kinds of cereals are very suitable for eating at night, and can also meet a little desire to eat goods. You can consider eating cereals at night, together with some fresh vegetables and fruits and some chicken breast.