4 essential foods for muscle building

If you want to grow muscle, you need to have good nutritional supplements. Today I have listed 4 very good muscle-building foods. During muscle-building, they are definitely your good helper and can provide you with sufficient nutritional elements.

　　So, these four foods are essential in your diet plan

　　1. Salmon

　　6 ounces (170 grams) of salmon provide 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and pain to help muscle repair, and it can help inhibit cortisol. (The level of cortisol will gradually increase, helping muscle growth.)

　　A diet rich in omega-3 fatty acids can also allow most of the absorbed glucose into the muscle instead of being converted into fat.

2. Slim beef

　　Beef has more carbohydrates and fat than chicken breasts. Many people who are difficult to grow muscle mistakenly abandon fat, thinking that this will increase body fat. However, under the synergistic effect of omega-3 in fish, the saturated fat in beef can actually help muscle growth.

　　Intake of too little saturated fat will harm testosterone and Islet-like growth factors help to increase the hormone levels of muscles. Beef is also a source of cholesterol, which is the main raw material for the body to synthesize testosterone by itself. Of course, beef is also rich in creatine, vitamin B and zinc.

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3. Eggs

Nutritionists have many different ways to score the ability of various protein foods to promote growth. Eggs are at the forefront in almost all kinds of standards because they are most easily absorbed. The body can easily break them down into amino acids and raw materials for muscle growth.

Whole eggs are also rich in healthy fats, saturated fats and lecithin, which are all things that help muscle growth. Egg yolks may not be ideal during the sculpting line period, but during non-season weight gain periods, don't forget it.

4. Whole milk

If you really have difficulty growing heavy but are eager to grow meat, don't drink skim or fat-reducing milk! Those are for people who lose weight. 16 ounces of whole milk provide 16 grams of protein and 16 grams of fat. Compared with other foods, the fat in milk is generally short-chain. Short-chain fat promotes synthesis and prevents muscle decomposition.

And they are less likely to be stored as body fat than other fats. The fat in milk can help the body absorb vitamin D and reduce cancer risk. It is not accidental that big guys in the 1960s and 1970s - Arnold and Franco drank so much whole milk.

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　　Fitness and muscle building diet plan (reference)