The best foods to become a "muscle man"

　　1、egg : Nutritionists have many different ways of scoring various protein foods for their ability to promote growth. Eggs rank at the top of almost every standard. Because they are the most easily absorbed - the body can easily break them down into amino acids, the building blocks for muscle growth. Whole eggs are also rich in healthy Fats, saturated fats and lecithin, all help muscle growth. Egg yolk may not be ideal during the period of sculpting lines, but don't forget it during the off-season weight gain period.

　　2. Apple Juice: Ironically, hitting the gym like crazy is actually about tearing your muscles apart. You will gain later, when your body begins to repair, and overdo it. Drinking 12-16 ounces of apple juice before a workout can provide 45-60 grams of carbohydrates and give you a quick energy boost (because of the Grape sugar), and a constant supply of energy (because it also contains fructose). This helps suppress cortisol and reduces muscle damage, allowing you to train for more sets.

　　3. Salmon: 6 ounces (170 grams) of salmon provide 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and pain, helps muscle repair, and can help suppress cortisol. (As cortisol levels decrease, testosterone levels will gradually increase, helping to build muscle. ) A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to go into the muscles rather than being converted into fat.

　　4. Lean beef: Many people who have difficulty building muscle mistakenly abandon fat, thinking that this will increase body fat. However, the saturated fat in beef can actually help muscle growth, working in conjunction with the omega-3s in fish. Too little saturated fat can harm levels of testosterone and islet-like growth factor, hormones that help build muscle. Beef is also a source of cholesterol, which is the main ingredient the body uses to synthesize its own testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.

　　5. White Bread: You know the rule—eat less refined carbohydrates, because they contain less fiber and less nutrients than whole grains, and they increase insulin levels. This is often the case. Then, white bread for just exercise You are indeed very good. Because you need easily digestible carbohydrates to restore your depleted muscle glycogen levels and increase insulin secretion to help muscle growth, and suppress post-training cortisol. Four slices of white bread provide about 50 grams of easily digestible carbohydrates.