10 effective muscle-building food recommendations

10 effective muscle-building food recommendations

In order to increase muscle volume, the most basic dietary principle is to consume enough protein and complex carbohydrates. If you check the standard recipes for bodybuilders, you will find that they mainly rely on eating chicken, beef, fish, egg protein and protein powder to get protein.

　　While the sources of carbohydrates, oats, potatoes, rice and noodles are among the top few on the list, these foods form the entire content of most bodybuilders’ diets. However, this is a pity. Because there are many daily foods that never have the chance to appear on the athlete’s table, they are actually fully qualified to have a place, and many foods have the same advantages in promoting muscle growth and recovery, and each has its own nutritional characteristics. You should know that the more variety of foods you eat, the better the nutritional effect will be. Below are some ideal alternatives to traditional bodybuilding foods.

1.Ostrich meat - a white meat that surprises you. Everyone is familiar with chicken. This high-protein and low-fat poultry is often used to replace red meat in the diet. Now you can try ostrich meat. Its ingredients are similar to chicken and has a low fat content. But it contains more creatine, iron and B vitamins than chicken. Because ostrich meat has less fat content, it cooks shorter. Experts recommend that you do not cook ostrich meat beyond the medium maturity level. In terms of consumption safety, you don’t have to worry too much, because the special pH value of ostrich meat is not as easy to be contaminated by coliforms and salmonella like beef and chicken.

2. Beef liver - is one of the most nutritious foods. The creatine it contains can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins participate in energy metabolism, and iron enhances the production of myoglobin (this is the energy substance in muscles, which can promote recovery and nutritional delivery). For these reasons, beef liver should be one of the best foods for bodybuilders. It is recommended to eat it twice a week, 200-220 grams (raw weight). It contains 230-308 kcal calories, 36-48 grams of protein, 6-8 grams of fat, 7-9 grams of carbohydrates. Although beef of the same weight contains the same amount of protein, it contains more fat and calories, and has no carbohydrates.

3. Papaya - is a good bodybuilding fruit. It can provide a lot of potassium, which is very helpful for the production of muscle glycogen, and can also improve the muscle contraction ability. In addition, papaya enzyme promotes protein digestion, thereby improving protein absorption, retention and muscle growth. Papaya should have a place in a high-protein diet and its vitamin C content is also very high. It is recommended to eat a small cup of papaya meat every time you eat protein to achieve better results.

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 the body storing fat. But on the other hand, for bodybuilders who pursue muscle volume, it is beneficial to quickly consume and absorb. Intake of fast carbohydrates before and after training can prevent the muscle from being broken down, especially when it is consumed at the same time as protein, eating a few slices of white bread and fat-free cheese can create an internal environment conducive to muscle growth. It is recommended to eat two slices of bread and cheese 30 minutes before training, and eat 3 to 4 slices of bread and jam after training, plus whey protein shake.

5. Olives - The polyunsaturated fat contained in olives can indirectly increase the level of ketones in the body, and can also promote fat consumption without exceeding the recommended daily amount in diet. That is to say, eating a few olives a day is conducive to developing a low-body fat body, but it must be combined with the strict implementation of a diet plan to achieve it.

6. Honey - ideal carbohydrates. Many bodybuilders still believe that all the rapid absorption of carbohydrates will make them fat. But honey has proven to be a very effective carbohydrate for the recovery of muscle glycogen. Although it consumes very quickly, it does not significantly stimulate the secretion and improvement of insulin. This means that honey is an ideal source of carbohydrates after bodybuilding training, which will control the level of body fat. It is recommended to take 2 tablespoons of honey each before and after training, which you can add in a milkshake or apply on bread. It is said that honey also has a good antioxidant function.

7. Corn starch - can delay the decomposition of other carbohydrates in the stomach. This is important for people who need to lose fat and fight hunger. The way to include corn starch into their diet is to wrap the chicken breast with corn starch and then cook it in a non-stick pan. The starch coat can prevent the loss of juice in the meat and make it more tender. If you eat this chicken with potatoes or rice, it can further slow down the digestion process.

8.Molasses - Nutritious food that can improve taste. Every bodybuilding practitioner who wants to grow muscles needs to eat cereal porridge. Whether it is cereal, rice paste or granules with milk, it is a good source of carbohydrates. However, some people don’t like the taste and taste of this type of food, so you can try adding 1 to 2 tablespoons of honey and artificial sweetener. Honey is rich in mineral content and can also improve the taste of those bodybuilding foods.

9. Onions - Raw onions contain a chemical that is conducive to fat consumption. They also have antioxidant effects, which can fight against harmful free radicals produced by high-intensity training. Too many free radicals can cause muscle inflammation, weaken the immune system, cause carnitine loss in the muscles, and hinder the recovery of physical strength.

　　Ons are also rich in sulfides, which have many benefits for human health. The acrylic disulfides can promote insulin circulation and are very suitable for consumption after training. Onions are consumed together with other nutrients that promote muscle growth (such as whey protein, carbohydrates, creatine) to increase the amount of nutrients in muscle growth. Raw onions can be eaten in hamburgers or sandwiches, or they can be chopped and mixed in tomato sauce.

10. Asparagus - also a good product for fat loss. Bodybuilders who are losing fat usually eat many vegetables with lower calories, and asparagus, as a less popular vegetable, generally does not appear on the table. In fact, asparagus is particularly beneficial for fat loss.

　　First, asparagus has a diuretic effect, which is beneficial to the body to eliminate a large amount of excess water. Secondly, asparagus contains special glutathione, which can promote the body to produce a hormone-like prostaglandin, which will affect the body's growth. Glutathione also has a function of protecting the liver. It is recommended to eat it several times a week.

　　11~12. Huluba and turmeric - these are two seasonings that make up caffeine powder. Huluba and turmeric can stabilize blood sugar levels, so it is beneficial to bodybuilders. If you are troubled by hypoglycemia, you can also try to eat more of these two seasonings. Turmeric also has a calorie regulation effect and can improve the body's metabolic rate, while Huluba can increase the testosterone level in the body.