What food do you eat to gain muscle? Diet also helps to gain muscle. High-protein and low-fat food is very important to gain muscle, which is necessary for some friends who like fitness. The following are the foods to eat to gain muscle.
What food do you eat to gain muscle and eat fat? 1 1, eggs.
Eggs are not only part of breakfast, but also a good way to gain muscle. Eggs contain high-quality protein, healthy fat, a lot of vitamins and essential fatty acids, and are extremely low in calories, so they are the best choice for gaining muscle and losing weight. Eating eggs in moderation will not affect cholesterol levels, so don't worry.
2. Chicken breast
For people who exercise regularly, chicken breast will be familiar. Chicken breast is rich in protein, but low in fat, so it is an ideal food for muscle exercise. High-quality protein in chicken also helps to strengthen bone health and maintain a healthy weight. Pay attention to eating chicken breast and try to avoid frying chicken breast. It is best to boil or steam.
3. Beef
Beef, like chicken breast, is high in protein and low in fat and will not lead to weight gain. Moreover, cattle also have other nutrients necessary for muscle gain, including iron, zinc and vitamin B. Beef also contains high amino acids, which can promote the healthy growth of muscles.
4. Bean products
Bean products are rich in protein and dietary fiber. Eating soy products can not only promote digestion and health, but also help to gain muscle. Soybean is not only rich in protein, but also high in magnesium, which can increase energy metabolism, repair muscles and promote muscle growth, which is especially important for fitness.
5.oysters
Many people know that oysters can improve sexual function, but oysters also help to exercise muscles. Eating oysters can supplement protein and is low in fat. In addition, oysters provide more zinc than any other food. Like magnesium, zinc is another mineral necessary for the synthesis of protein, so oysters are also an important food for muscle growth.
6.almonds
Almond is another plant food that is absolutely rich in protein, and it is also an excellent source of monounsaturated fat and magnesium. Magnesium is a mineral, which is related to energy metabolism and protein synthesis, and is very important for muscle growth. However, almonds are extremely high in calories and should be eaten in moderation.
Muscle training is not just going to the gym, but diet is also a key factor. First of all, you must take enough protein, because protein is the main nutrient to promote muscle growth. Trace elements such as carbohydrate and fat are also very important, which can promote the growth and repair of muscle tissue.
What food to eat to grow muscle fat 2 lean beef: lean beef is rich in creatine, saturated fat, vitamin B and zinc. Proper intake of saturated fat after fitness is helpful to improve the hormone level of muscle and promote muscle growth. Remember it's lean beef. If there is fat, it must be removed.
Papaya: It contains a lot of potassium, which is very helpful for the growth of muscle glycogen and can also improve the contractility of muscle. In addition, papaya is rich in papain, which can promote the digestion of protein, improve the retention and absorption of protein, and promote muscle growth. At the same time, papaya contains high vitamin C. It is suggested that you can eat a small cup of papaya meat when eating protein, which can achieve better results.
Corn: This kind of food is very important for people who need to fight hunger and reduce fat. In the process of eating, you can directly wrap corn starch on the chicken breast and fry it, so that it won't stick to the pot. The starch coating can prevent the juice from losing in the meat and make the meat more tender. At the same time, eating corn starch before exercise will have a very obvious anti-hunger effect.
Dietary principle of muscle gain
Don't expect to gain effective weight just by eating three meals a day-just gain weight without gaining weight. Three meals a day allows you to eat a lot of protein and fat at every meal. Your body can only store so many calories in a meal. Guess what? Swelling, malabsorption, and counterproductive obesity. Your first meal should be eaten from 15 to 20 minutes after getting up, and then every 2.5 to 3 hours.
All kinds of food. If you eat almost the same thing every day, you will soon get sick. Just as we often change our training plan to avoid boredom, you should always change your diet. We usually eat everything at home, so the best way is to buy different foods every week. With different backgrounds, comrades who go to the food market will not have this problem. This will not only make your diet balanced, but also let you know how your body reacts to different foods. Don't eat the same thing.
Growing meat is actually a kung fu, because your muscles need calories to grow. Insufficient calorie intake is like trying to buy a 50 thousand car with 25 thousand. Bullshit. If you want to gain weight 1 to 2 kg a week, you have to add some extra carbohydrates and protein before and after breakfast.
Attachment: the principle of muscle strengthening exercise
Multi-joint exercise can stimulate muscle fibers to the maximum extent, and can train different muscle groups, unlike single joint exercise which only trains a single muscle. For example, multi-joint weightlifting is an ideal training program to gain weight and muscles, because it will exert the greatest pressure on your body within the tolerable range, stimulate the human nervous system to release a large amount of muscle growth hormone, and thus promote the establishment of whole body muscles.
Start exercising-stimulate your muscles-stop exercising. Instead of doing a lot of exercise every time and trying to hit every muscle accurately from every angle, that is the measure that the muscular "big man" tries to improve the local weak muscles. Non-muscle people, trying to train from four angles, may lead to muscle loss rather than gain!
What food do you eat to gain muscle and fat? 3. Brown rice.
Brown rice can regulate unsaturated fat, accelerate intestinal peristalsis, facilitate defecation and detoxification, and prevent constipation and intestinal cancer; The low glycemic index of brown rice is easy to make people feel full, which is conducive to controlling food intake;
Brown rice is a natural diuretic, which can promote metabolism and eliminate redundant nutrients and toxins in the body; The dietary fiber contained in brown rice combines with cholesterol to promote the discharge of cholesterol, thus helping patients with hyperlipidemia to lower their blood lipids; In addition, it can also prevent fatigue and diseases, maintain physical strength, and achieve the purpose of beauty and weight loss. But eating too much brown rice is not easy to digest, so it is not recommended to eat brown rice every day.
Second, eggs
Egg yolk contains lecithin, which is an emulsifier that can emulsify fat cholesterol into tiny particles, which can be used by human body after being discharged from blood vessels. Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening.
Protein and hydrolysates contained in eggs are beneficial to regulating the concentration balance of human tissue fluid, water metabolism and eliminating edema. Eggs are rich in protein, but after being eaten by protein, they can be metabolized in the body for a long time, so they can keep full for a long time, which is conducive to controlling food intake.
Third, celery.
Celery has a faint fragrance, which can reduce swelling and detoxify and lower blood pressure. Its dietary fiber and water are very rich, which can effectively solve our constipation problem and prevent the accumulation of toxins. At the same time, the weight loss effect of celery can play a very good weight loss effect. However, not everyone can accept the taste of celery.
Fourth, chicken breast.
For general weight loss, if the intake of protein is reduced during weight loss, skin aging will occur. Protein's rich chicken breast helps to suppress many side effects caused by protein deficiency in advance. Because chicken breast is rich in protein, the increase of protein intake is helpful to improve exercise effect, cultivate muscles, make muscles bigger and increase basal metabolism. So it will also make it easy for people who are not easy to lose weight to lose weight.
Verb (abbreviation for verb) cauliflower
Broccoli is a kind of vegetable with comprehensive nutrition. Broccoli contains the unique properties of vegetables, and its low calorie helps digestion. Broccoli is rich in minerals, vitamins, protein and other nutrients, which is a rare nutritional diet food.
Sixth, salmon.
Salmon is a healthy food with high protein and low calorie. In addition, it also contains calcium, iron, zinc, magnesium, phosphorus and other vitamins and minerals, and is rich in unsaturated fatty acids. Among all fish, salmon contains the most omega-3 unsaturated fatty acids (about 27g per100g salmon).