What to eat to have perfect muscles
Eggs: One egg provides approximately 6 grams of protein and 78 calories. In addition, eggs also contain substances that improve human immunity, vision and neurological responses.
Milk: Vigorous exercise requires strong bones to support it. Milk contains a lot of calcium, and calcium can help human bones become stronger. 200 ml of milk has about 6 grams of protein.
Chicken Breast: Chicken breast contains relatively few calories and fat, but is rich in protein. 100 grams of chicken breast has 19 grams of protein.
Fish: Eating fish after strenuous exercise can help the body recover as quickly as possible, because fish is rich in omega-3 fatty acids, which can relieve muscle fatigue. 100 grams of tilapia has 18 grams of protein.
In addition, what other dietary principles are there?
Eating principles for men to build muscle
Eat high protein after training. Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the subtle damage to muscle fibers caused by the force of weight-bearing training can stimulate the body's repair function, promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after a meal is the peak stage of protein absorption. Eating high-protein foods after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thereby achieving twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including nap) and once before dinner (including late nap). In this way, they provide two opportunities for growth hormone secretion and muscle growth in one day, so it's no wonder they are successful.
High protein dinner. Developed muscles can be obtained through regular weight training, a high-protein diet, and sleep. Research by Japanese sports nutritionist Katsushige Suzuki found that growth hormone, which promotes muscle growth, is secreted during sleep. Growth hormone directs amino acids in the blood to muscle tissue, allowing it to build new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein foods with dinner or take amino acids before going to bed so that the above-mentioned muscle growth process can proceed more efficiently and thereby gain stronger muscle mass.