10 foods to help men build muscle

　　1. Salmon : 6 ounces (170 grams) of salmon provides 34 grams of protein and 4 grams of omega-3 fatty acids, which reduce swelling and pain and help muscle repair. healthy fat, and it can help suppress cortisol. (As cortisol levels fall, testosterone levels gradually increase, helping to build muscle. ) A diet rich in omega-3 fatty acids also allows for the most absorbed Grape The sugar goes into the muscles instead of being converted into fat.

　　2. 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.

　　3. 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, which aid in 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.

　　4. Whole milk : If it is really difficult for you to gain weight but you are eager to gain weight, don’t drink skim or reduced-fat milk! Those are for people trying to lose weight. 16 ounces of whole milk provides 16 grams of protein and 16 grams of fat. Compared with other foods, the fat in milk is generally short-chain. Short-chain fats are more anabolic and prevent muscle breakdown, and they are less likely to be stored as body fat than other fats. The fat in milk helps the body absorb vitamin D, reducing cancer risk. It’s no accident that the big guys in the 60s and 70s – Arnold and Franco – drank so much whole milk.

　　5. 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 going to the gym provides 45-60 grams of carbohydrates and gives you quick energy (because of the glucose in the juice) and a steady stream of energy (because of the fructose). This helps suppress cortisol and reduces muscle damage, allowing you to train for more sets.

　　6. White bread : You know the rule—eat less refined carbohydrates because they contain less fiber and less nutrients than whole grains, and they raise 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.

　　7. Pasta : (pasta) Building muscle requires a large amount of carbohydrates as raw materials. More importantly, carbohydrates fundamentally enhance the efficiency of protein metabolism, allowing the ingested protein to enter muscles to help grow. In other words, without carbohydrates, the protein you absorb won't be used well for muscle growth. One cup of cooked macaroni has about 45 grams of carbohydrates, which is the minimum amount a person who has difficulty gaining weight needs at each meal if he wants to gain weight.

　　8. Garlic : How can a plant with essentially no calories, carbs, protein or fat help you grow meat? The answer is that it significantly increases hormone levels in your body. Gaining weight is all about eating the right nutrients—carbohydrates, proteins, and fats—at the right time. But it also requires the right hormonal environment to stimulate growth. Animal studies show that high amounts of garlic combined with high protein intake increase testosterone and decrease muscle breakdown. This is exactly a growth-promoting state.

　　9. Yogurt : Natural yogurt, whether low-fat or full-fat, can be purchased at health food stores. Your best bet is yogurt that contains active "good bacteria." This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance. This good bacteria boosts the immune system and increases absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage.

　　10. Olive oil : When it comes to gifts, we have to talk about olive oil. Research shows: Olive oil suppresses inflammation in the body, and less inflammation means better recovery. 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.