10 saints of muscle building after fitness, experts recommend it to you really don't cheat

If you want to develop muscles, sweating alone is certainly not enough. It is absolutely necessary to match diet and fitness! I believe everyone knows what to eat to increase muscle and which will damage muscle. So do you know what to eat after fitness to gain muscle?

1. Protein powder

After intensive high-intensity exercise throughout the body, the high adrenaline will affect your appetite. At this time, liquid food will be more attractive than solid food.

Mix protein powder with water and chocolate whey powder to make milkshakes. Research shows that supplementing whey protein after exercise can help increase weight to generate muscle.

2. Yog

In addition to providing protein and carbohydrates, Yog

Yuge is also one of the rich sources of leucine. Leucine is an amino acid that can accelerate muscle production after exercise.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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3. Egg

Intensive body exercise will reduce the choline in your body (one of the vitamin B complex), choline and Muscle control, muscle memory and transfer of fat to the liver.

A egg contains 126 mg of choline, which is one quarter of the amount you need for a day, plus 6 grams of protein.

4. Cheese

Most cheese is rich in protein, but at the same time it is also high in sodium. Cheese is rich in cream fat and low in sodium, and a small cup of protein has 24 grams.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search “Fitness Bar Network” or "Weibo search and follow the fitness bar website")

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5.Coffee

Drinking a small cup of coffee before exercise is actually OK, but research shows that it is better to take it after exercise. Coffee will allow glycogen to be transported from your blood to muscles faster.

6. Avocado

Supplementing your potassium storage can help relieve muscle contraction or cramps. Half avocado contains 488 mg of potassium.

In addition, studies have shown that people who eat half avocado in Chinese food will have a 40% less hunger level than those who do not eat avocado in Chinese food after three hours.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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7. Tuna

Canned tuna is not only easy to carry, but also very convenient to replenish. Tuna is also a rich source of w-3 fatty acids. W-3 fatty acids can reduce the chance of inflammation caused by exercise.

However, in addition to the above nutrition, tuna is also full of mercury, so it is better not to intake too much. Do not eat more than 5 times a week.

8. Chocolate milk

Chocolate can help effectively reduce arterial pressure and increase muscle blood circulation. But be careful not to choose too sweet chocolate milk brands!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Weibo search and follow the fitness bar website")

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9. Beef jerky

Meat is a very good source of protein, but you should also choose the right meat. For example, roasted chicken breasts are best not to be in the Eat after exercise.

You can carry beef jerky, pork, and turkey with you in your fitness pack.

10. Turmeric root powder

The color of this spice comes from its curcumin compound (it is natural, not pigment). Research shows that curcumin can effectively slow down the oxidative pressure of exercise.

Add a spoonful of turmeric root powder to your mango or pineapple shake~

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

Related recommendations:

I am too thin! I want to become stronger! What should I do? 　　Muscle-growing is stuck? Four major steps to break through the muscle-growing platform period

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