Olive oil: the "good fat" in muscle building Many people talk about the color change of "fat". No matter what needs, people can't completely eliminate fat, otherwise it is very easy to cause the lack of fat-soluble vitamins and make the body uncomfortable. Because there are good and bad fats, people who gain muscle should choose olive oil to gain "good fat" in muscle. The polyunsaturated fat contained in olive oil can indirectly increase the testosterone level in the body. Under the premise that the fat intake does not exceed the daily recommended amount, it can also promote the consumption of fat and help the body enter a state of promoting growth. Fresh jujube: the "booster" of muscle building. Fresh dates have the highest vitamin C content. Vitamin C is a nutrient that muscle builders seldom pay attention to, but it has an important influence on the production of androgen. Vitamin C can promote the secretion of testosterone and promote muscle growth. Supplementing adequate vitamin C can often get twice the result with half the effort. Papaya: Potassium in muscle-building fruit is a mineral that most muscle-building people are easy to lack. The level of potassium will inhibit the synthesis of protein and the production of growth hormone, thus affecting muscle growth. Papaya can provide a lot of potassium, which is very helpful for the production of muscle glycogen and can also improve the contraction ability of muscle. In addition, the protease in papaya can digest protein to the maximum extent, and it can hydrolyze many protein or peptides, especially high-protein meat, thus improving the absorption and retention of protein and promoting muscle growth. The "fighter" in beef muscle training is essential in the process of muscle training, and the reason why beef is recommended is that besides high protein and low fat, it is also rich in many nutrients that "create" muscles. 1 high protein: the content of protein in beef is as high as 20%, which can increase muscle and provide a considerable amount of high-quality protein raw materials; In addition, the amino acid pattern in beef is close to the needs of human body, and it is easy to be absorbed, which belongs to high-quality muscle-building raw materials. Vitamin B6: The more protein consumes, the greater the demand for vitamin B6. Because vitamin B6 is an auxiliary factor of enzymes that catalyze amino acid reactions, these enzymes play an important role in metabolism. Beef contains enough vitamin B6, which can promote the metabolism and synthesis of protein, thus contributing to the recovery of the body after muscle training. 3 Linoleic acid and cholesterol: The fat content of beef is very low, but it is rich in linoleic acid, which can effectively resist the tissue damage caused by muscle-building exercise and can also be used as an antioxidant to maintain muscle. Beef is also the source of cholesterol, which is the main raw material for human body to synthesize testosterone. Proper intake is very important for muscle gain. 4 Creatine: The human body mainly relies on providing energy during high-intensity exercise, but the ATP reserve in the human body is very small and needs to be continuously synthesized, and creatine phosphate can promote the synthesis of ATPD. The content of creatine in beef is very high, so it is especially effective for muscle growth and strength enhancement. Alanine: Alanine contained in beef can produce sugar from protein in the diet. If carbohydrate intake is insufficient, alanine can provide muscles with the energy needed to alleviate the deficiency, thus ensuring the completion of training. Garlic creates an environment for muscle growth. Garlic basically contains no calories, carbohydrates, protein or fat, but it can significantly increase the hormone level in muscles. Muscle not only needs carbohydrates, protein or fat, but also needs a proper hormonal environment to stimulate growth. Eating a lot of garlic and high protein can increase testosterone and reduce muscle breakdown. In addition, creatinine in garlic is the main component involved in muscle activity. Allicin and vitamin B 1 together produce allithiamine, which can also eliminate fatigue and enhance physical strength. Oyster zinc treasure house Oyster, also known as oyster. It is rich in zinc, iron, phosphorus, calcium, high-quality protein, sugar and other nutrients, among which zinc content is the highest, containing 100 mg per100 g. The metabolism of protein, fat and sugar is inseparable from zinc. By activating some enzymes, it can affect the synthesis and storage of insulin and promote the metabolism of sugar. It can also regulate the secretion of testosterone and help synthesize antioxidants that promote muscle growth. (If the content of iron, phosphorus, calcium, copper and other elements in food is too high, the absorption rate of zinc will also decrease. Excessive intake of cellulose, phytic acid, protein and alcohol will inhibit the absorption of zinc. ) Porphyra magnesium treasure house Porphyra can "build" muscles because it is rich in magnesium. According to the determination, every100g of laver contains 460mg of magnesium, which ranks first among all kinds of foods and is known as the "treasure house of magnesium". Magnesium plays a very important role in muscle building. It can promote the energy metabolism of sugar, fat and protein, support the synthesis of protein, enhance muscle strength and, more importantly, improve the efficiency of insulin anabolism. It is an important nutrient for forming muscle tissue. If magnesium is deficient in the body, it will prevent the synthesis of deoxyribonucleic acid and cell growth, affect the synthesis and utilization of protein, lead to muscle weakness, decreased endurance, and even convulsions, thus affecting the effect of muscle enhancement. (Rice, white flour and other staple foods also contain more magnesium, but they also contain higher phytic acid, which will inhibit the absorption of magnesium. The solution is to ferment flour, and phytase produced during fermentation can decompose phytic acid; Another method is to soak rice in water for a certain time after washing rice to improve the absorption effect of magnesium. )