What to eat to grow muscles and how to grow muscles quickly

What to eat to grow muscles and how to grow muscles quickly

　　1. Beef: 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. Too little saturated fat intake will harm the levels of hormones that help increase muscles, such as hormones and islet-like growth factors. Beef is also a source of cholesterol, which is the main raw material for the body to synthesize **hormones and zinc. Of course, beef is also rich in creatine, vitamins B and zinc.

2. Eggs: There are many different ways in nutrition to score various protein foods’ ability to promote growth. Eggs are at the forefront in almost all standards. Because they are most easily absorbed - the body can easily break them down into amino acids, raw materials for muscle growth. Whole eggs are also rich in healthy fats, saturated fats and lecithin, which help muscle growth.

　　　　3. Fish: 6 ounces (170 grams) of fish 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 rise, 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.

　　　4. Whole milk: If you really have difficulty growing but are eager to grow muscle, 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 is more conducive to 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.

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5. Whole wheat bread: Eat less fine carbohydrates, because they contain less cellulose, less nutrition, and increase insulin levels compared to coarse grains. This is often the case. Whole wheat bread is really good for you who have just finished exercising. Because you need easy-to-digest carbohydrates to restore your empty muscle glycogen level and increase insulin secretion to help muscle growth, and inhibit cortisol after training.

6. Juice: Drinking 12-16 ounces of juice before going to work out can provide 45-60 grams of carbohydrates and quickly replenish you energy (because the glucose in the juice) and the energy is continuous (because it also contains fructose). This can help inhibit cortisol, reduce muscle damage, and allow you to train more groups.

　　7. Main meal staple food: To grow muscle requires a lot of carbohydrates as raw materials. More importantly, carbohydrates fundamentally enhance the efficiency of protein metabolism so that the intake of protein enters the muscle to help grow. In other words, without carbohydrates, the protein you absorb will not be well used for muscle growth.

　　8. Yogurt: Natural yogurt, whether low-fat or full-fat, can be bought in supermarkets. The best choice is yogurt containing active "probiotics". This bacteria in the previous life period reach the gastrointestinal tract and help the body maintain a healthy balance. This good bacteria enhances the immune system and increases the absorption of nutrients. Another benefit is calcium. Calcium controls muscle contraction and can also reduce fat storage.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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