Fitness is not just about exercise, nutrition is also very important. Therefore, if you want to build more beautiful muscles, it is crucial to pay attention to supplementing nutrition on a daily basis. So, what is the fastest way to build muscle? What to eat to grow muscle fast
Muscle fibers are mainly composed of protein. In order to grow muscles, you must have sufficient protein intake. Eggs are in the forefront of protein foods. The protein they contain is the most suitable for the body’s protein needs, and it is easier to be absorbed and decomposed into amino acids, which are used as raw materials for muscle growth; and eggs also contain healthy fats and saturated fats. Fat, lecithin, etc., can play a role in helping muscle growth.
2. Lean beef
Too little saturated fat intake will harm the levels of hormones such as testosterone and islet growth factor, which can help build muscle, so the saturated fat contained in lean beef can help muscle growth. of.
Salmon is rich in protein and omega-3 fatty acids. In addition to protein, which can help muscle growth, omega-3 fatty acids, healthy fats that reduce swelling and pain, help muscles repair, can help inhibit cortisol, cortisol levels drop, and testosterone levels will gradually increase, thereby helping muscles increase.
4. White bread
Compared with whole grains, white bread contains less cellulose and less nutrients, which can increase insulin levels. However, since you need more easily digestible carbohydrates to restore the body’s muscle sugar levels and increase insulin secretion to help muscle growth after exercise, white bread has become a better choice. Eating 4 slices of white bread provides about 50 grams of digestible carbohydrates.
Yogurt is rich in protein and calcium. Protein can help muscle recovery and growth, while the calcium it contains can control muscle contraction and reduce fat storage.
6. Protein powder
The main components of protein powder are whey protein, soy protein or casein. Eating an appropriate amount of protein powder after exercise can supplement the lack of protein in the body, help muscles recover and grow, and increase muscle strength.
7. Olive oil
Unsaturated fat in olive oil can increase the level of testosterone in the body. It can also promote the consumption of fat and help the body enter a state of promoting growth on the premise that the fat intake in the diet does not exceed the daily recommended amount.
Seaweed is rich in magnesium, 460 mg of magnesium per 100 grams of seaweed, and magnesium can play a relatively heavy role in muscle-building exercise. Magnesium can promote the energy metabolism of fat, sugar and protein, support protein synthesis, enhance muscle strength, and more importantly, it can improve the efficiency of insulin synthesis and metabolism, and is an important nutrient for the formation of muscle tissue. Therefore, eating seaweed during fitness can also help increase muscle.
Potassium is a relatively small mineral in most bodybuilding and muscle building people, and low levels of potassium will inhibit protein synthesis and growth hormone production, thereby affecting muscle growth. Papaya can provide a large amount of potassium, which is of great help in the production of muscle glycogen, and can also play a role in improving muscle contraction ability.
Post time: Mar-28-2022