What to eat to help muscles and what to eat to increase muscle

The common ones are beef, chicken, usually supplement some protein, like eggs, milk, beans, just now I am also training muscles, I eat these.

Here's a list in Know that I hope it helps you.

Food Name: Protein per 100 grams of food.

Oatmeal lotus seeds. Soybeans, broad beans.

Pork (lean) pork heart, pork liver.

Tofu skin pork kidney.

Pigskin peanuts. Pig blood walnuts.

Beef (lean) lamb (lean).

Silver carp rabbit meat 2l 2

Chicken and chicken liver. Duck sea cucumber (dried).

Egg lobster. It can be seen that the beans in it are the richest in protein. It's best to eat some high-protein foods immediately after exercising every day, so that the effect should be better, of course, meat and vegetables should also be matched, animal protein and plant protein are always a little different (this question has not been verified). In addition, it is necessary to eat more than move to gain weight ......

Red Bull! A gym must-have. Eat high-purity dark chocolate before your workout to keep you motivated after an hour of intense workout!

High-protein foods.

Proper exercise is actually about getting yourself lightly traumatized.

There will be a lot of small holes in the muscle tissue.

That's where protein molecules need to fill it.

Therefore, in addition to exercising properly, eat more high-protein foods.

Otherwise, no matter how much you exercise, it's useless.

Egg Egg is egg white ha Super long muscle!

Foods high in protein.

Muscle growth is actually a slight tear of a muscle and then a surplus of repair, repair needs protein, if you want to grow muscle, you have to exercise, then replenish protein, eat more meat.

However, it is recommended that you exercise more is the way to go.

Category 1: Meat (including pigs, chickens, ducks, beef, etc.). The protein content in meat is between 10% and 20%, and the commonly known lean meat is meat with less fat, while fatty meat is meat with more fat content, and lean meat has more protein than fatty meat.

The fat content of meat is related to the type of animal, age, body parts, and fattening status. There are more than 20 kinds of amino acids that make up proteins, of which 8 (essential amino acids) cannot be synthesized by the human body and must be obtained by ingesting foods containing these 8 amino acids; The protein of meat is a complete protein that provides all kinds of amino acids that the body needs. When meat proteins are digested in the body, the broken down amino acids can be absorbed.

Tips: For example, lean beef, with grams of protein per 100 grams; Sauced beef, which contains 32 grams of protein per 100 grams, and braised beef, which contains 25 grams of protein per 100 grams.

2 The second category: eggs. Eggs are made up of egg whites and yolks.

Egg whites and yolks account for about 2 3 and 1 3 of the total edible portion, respectively. The nutrients in egg whites are mainly protein, which contains essential amino acids required by the human body, and whole egg protein can be almost completely absorbed and utilized by the human body, which is the most ideal high-quality protein in food.

Tips: Eggs are one of the best nutrients for humans**, eggs contain a lot of vitamins and minerals and proteins with high biological value. For humans, eggs have the best protein quality, second only to breast milk.

According to analysis, eggs contain 12 proteins per 100 grams8 grams, containing 11-15 grams of fat. There are also some precautions for eating eggs, such as avoiding undercooked eggs and not drinking tea immediately after eating eggs.

3 The third category: fish. Fish food is a favorite food because of its tender meat, delicious taste, nutritious and easy to digest.

It is especially suitable for the elderly, young children and the sick. The fat content of fish is low, the content is 1 10%, and the protein content is 15 20%, which is a high-quality protein, the muscle fiber of fish meat is short, the protein tissue structure is soft, the water content is more, the meat is fresh and tender, easy to digest and absorb, and the digestibility is 87-98%.

That's all for food, if you are fit, food supplementation often can't meet the needs of the body, and whey protein is generally chosen to supplement within 30 minutes after exercise.

Generally speaking: diet: meat, fish, milk, beans, eggs are rich in protein, what is needed to gain muscle is protein, you can eat more of this kind of food in three meals; You can take the method of eating small meals often, and you should not eat too much at each meal.

There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise. If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). If you choose these things, you can check them out at PQFITNESS, after all, there are physical stores.

Choose something reliable and suitable for you. You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.