A strong and powerful body is every man’s dream, but due to work reasons or other reasons, many young people now sit for long periods of time every day, and their bodies are not well exercised, so their bodies are also relatively weak. level. In fact, we can also exercise a very good body through our daily diet. Now let’s learn about fitness recipes together.
1. Salmon
6 ounces (170 grams) of salmon contain 34 grams of protein and 4 grams of Omega-3, a healthy fat that reduces swelling and soreness, aids in muscle repair, and can help suppress cortisol.
As cortisol levels decrease, testosterone levels will gradually increase, helping muscle growth. A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to go into muscle rather than being converted into fat.
2. Low-fat beef
Many people who have difficulty building muscle mistakenly believe that they should abandon fat, thinking that doing so will increase body fat and make them fat. But the saturated fat in beef can actually help muscle growth, working in conjunction with the Omega-3s in fish.
Too little saturated fat intake can harm the increase in testosterone and insulinoids, hormones that help build muscle. Beef is also a source of cholesterol, which is the body's main source of testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.
3. Eggs
Nutritionists have many different ways of scoring various protein foods for their ability to promote growth. In almost every standard, eggs are ranked at the top.
Because they are the most easily absorbed, the body can easily break them down into amino acids, which are used as raw materials for muscle growth. Eggs are also high in healthy fats, saturated fats, and lecithin, which are all important in helping muscle growth. Egg yolk may not be ideal when it comes to sculpting lines, but it is a very important source for athletes.
4. Whole milk
If you have a really hard time gaining weight but really want to gain weight,Don’t drink skim or low-fat milk! Because these are for people who want to lose weight. A 16-ounce serving of whole milk contains 16 grams of protein and 16 grams of fat. Compared with other foods, short-chain fatty acids in milk are generally relatively small.
Short-chain fatty acids promote synthesis and prevent muscle breakdown, 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 the risk of cancer. In the 1960s and 1970s, Arnold and Franco drank so much whole milk to get in good shape.
5. Apple juice
Drinking 12- or 16 ounces of apple juice before going to the gym can provide 45-60 grams of carbohydrates and quickly replenish your energy (because of the glucose in the juice), and keep the energy flowing (because it also contains fructose) .
This helps suppress cortisol and reduces muscle damage, allowing you to perform more sets.
6. White toast
White toast is really good for you right after a workout because you need easily digestible carbohydrates to restore your emptied muscle sugar to increase levels and increase insulin secretion to aid muscle growth and inhibit training. cortisol after. , 4 slices of white toast can provide about 50 grams of easily digestible carbohydrates.
7. Pasta
Building muscle requires a large amount of carbohydrates as raw materials. , and more importantly, carbohydrates enhance protein and metabolic efficiency, allowing the ingested protein to enter muscles to help grow.
In other words, without carbohydrates, the protein you absorb will not be well developed for muscle growth. A bowl of cooked pasta has about 45 grams of carbohydrates. A person who has difficulty gaining weight needs at least one bowl per meal if he wants to gain weight.
8. Garlic
How can a plant that contains no basic calories, carbohydrates, protein or fat help you gain weight?
The answer is that it will significantly increase hormone levels in your body. , Gaining weight means taking in the right nutrients - carbohydrates, protein and fat at the right time. , but this also requires a proper hormonal environment to stimulate growth. , animal studies show that high intake of garlic combined with high protein intake increases testosterone and decreases muscle breakdown. , this is exactly a growth-promoting state.
9. Yogurt
Natural yogurt, whether low-fat or full-fat, can be purchased in general supermarkets or hypermarkets. Your best bet is yogurt that contains active "good bacteria."
This pre-life goodness reaches the gastrointestinal tract and helps the body maintain a healthy balance. , this good bacteria can boost the immune system and increase the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage.
10. Olive oil
ResearchShows: Olive oil inhibits inflammation in the body, and reducing inflammation means better and faster recovery of the body.
Olive oil also provides hormone-like substances that increase testosterone, and like any fat, it provides a large amount of calories to help the body enter a growth-promoting state. , it's also rich in healthy fats.