First, get muscle fruit.
1, avocado
Avocado can be regarded as a fitness fruit in online celebrity. This kind of fruit is rich in nutritional value, equivalent to meat, and rich in protein, and its calorie is relatively low. It also contains some ingredients that can help us gain muscle. But when you eat avocado, you can't eat too much a day. Generally, a day 1 avocado is the most suitable.
2. pineapple
Pineapple is a kind of fruit, which has not been widely popularized. In fact, this is because eating too much is easy to get angry, but don't abandon it completely, because pineapple is rich in fruit acid, which can help the body relax and recover well, and our muscles are tired after exercise, so we can get some rest and eliminate some fatigue. But everyone must eat fruits properly, because pineapples will still get angry. Don't make yourself angry just because you are mending your body. And what is unknown is that pineapple also contains pineapple residue enzyme, which can help you eliminate some inflammation and edema caused by exercise and make you exercise and keep fit more smoothly.
3. Apple
Apples are also very suitable for eating in the process of losing weight. In fact, it is also very good for muscle gain. Because the vitamin content in apples is high, it can supplement the water our body needs, especially after a lot of fitness, our body will excrete a lot of sweat. Losing too much water at this time will lead to dehydration of our bodies, so if we can eat fruits, we can supplement some water, and apples have a lot of water, which can also supplement other vitamins in our bodies. Moreover, apples also have polyphenols, which can enhance muscle strength and are the best choice for muscle gain.
4. Lemon
Lemon is a fruit rich in vitamin C, which not only contributes to whitening as we know it, but also contributes to muscle growth. In our daily life, we can soak lemons in water or eat them directly, which helps us not to accumulate fat in the body and make our muscles grow better, so as to get rid of excess fat and exercise strong muscles.
Second, muscle-building vegetables
1. Potato
Potato is one of the most famous vegetables. It is a high-quality compound carbohydrate with rich nutrition. Basically, a potato contains vitamin C and vitamin E, and because potato is a food with very high carbohydrate content, it is very beneficial to people who exercise, especially those who want to gain muscle. As we all know, in the process of fitness and muscle training, the strenuous exercise we do makes the muscles tear constantly. After the muscle is torn, you need to set aside time to recover. Moreover, when we recover, if we can eat carbohydrates and food, it is very effective for repairing muscles. So potatoes are more suitable for eating when exercising muscles.
2. onions (surname)
Some people think that onions will have a taste left in your mouth after eating, but in fact, onions are rich in vitamins A and C, and their contents also contain potassium and creatine phosphate, which can help you lower your blood pressure and cholesterol, eliminate allergies and diminish inflammation. Then we do high-intensity training during exercise, and then our bodies actually produce harmful free radicals, so eating onions can resist and recover well.
3. Cauliflower
Broccoli is something that many people will be late for in the process of fitness. First of all, broccoli is low in calories, so people choose it for a reason when they lose weight. In addition, when gaining muscle, many people will choose broccoli, because broccoli contains vitamin C and vitamin B, and is also rich in nutrients and mineral elements such as potassium, calcium and iron, which is very helpful for everyone's satiety and immunity.
Third, increase muscle carbohydrates.
1. cereal breakfast
If you plan to gain weight quickly by dieting, eat10-20g of your favorite cereal breakfast. However, if you eat too much, you must try to burn these extra calories all day.
2. Cheese
Yes, cheese is also an absolutely high-calorie food. A good piece of cheese contains 69 calories. But generally speaking, cheese is concentrated milk, so the nutritional value of the two is similar. This means that it is rich in calcium and protein, and of course, it is also high in fat, cholesterol and calories.
3. Whole wheat bread
Compared with those deep-processed white bread, eating whole wheat bread can not only make you healthy, but also make you eat weight. Does this sentence sell well? You wouldn't expect that a piece of "black" bread contains 69 calories.
nut
All nuts are good for the heart, but they are really high in calories. For example, salty roasted cashews contain 165 calories per serving. Moderate intake is still very good for your health.
5. Olive oil
The olive oil you usually use at home contains 40 calories in one tablespoon, but it should be noted that it is healthier than any cooking oil when frying.
Fourth, what kind of meat does muscle gain eat?
1, beef
Beef is a kind of food that everyone likes very much. It is rich in flavor and tastes very good. In fact, beef is also very suitable for people who gain muscle. This is because beef is rich in protein, which can meet the needs of people who gain muscle. Everyone knows that exercise is needed in the process of muscle gain, which will tear the muscles. The muscle is torn, so you can't grow without a good rest. Protein can repair muscles very well. In addition, the amino acids in beef are closer to human needs than those in pork, so it can give you disease resistance. When we are sick, our health is definitely not as good as before. If we can prevent diseases, we can naturally help you gain muscle. Moreover, beef also contains many other elements that can meet human needs.
2.oysters
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.
3. Deep-sea fish
It is said that eating fish will make you smarter. In fact, eating deep-sea fish can also increase protein. The most common deep-sea fish are tuna and salmon, both of which are rich in protein, so you don't have to worry about getting fat after eating them. More importantly, it is also very popular with female consumers, because tuna and salmon can resist aging. This is because it contains unsaturated fatty acids, which can play a strong antioxidant role, so it can protect the skin to a certain extent.
4.turkey
Although turkey is delicious, it does not contain too much fat, and it is a good product in weight loss. In addition, the protein content of turkey is very high, and almost 30% of roast chicken is protein. As we all know, during exercise, muscle fibers in the body will be torn after strenuous exercise, and it takes time to repair them after being torn. If you eat something with protein content, some people like meat very much in the process of losing weight. You can use turkey. Although turkey is meat, it does not contain much fat, so it is very suitable for people who want to lose weight and gain muscle.
5. Chicken breast
Chicken breast does not contain a lot of fat, so many people will want to use it in the process of fitness. Moreover, the content of protein in chicken breast is relatively high in muscle, so people will extract chicken breast, and protein in chicken breast can quickly supplement human needs, because it is easily absorbed by human body. And don't worry about this kind of chicken breast, because animal fat is harmful to human body. However, chicken breast is relatively short of other trace elements. If protein needs to be supplemented after strenuous exercise, then chicken breast is the first choice. Chicken breast can't replace other meats because its trace elements are still insufficient.
5. Can I eat snacks to gain muscle?
The answer is: yes! But don't eat it indiscriminately!
nut
In the past, nuts were regarded as high-calorie foods, but in fact they are an important source of healthy fat, minerals and fiber. At present, more studies have pointed out that nuts have the potential to help lose weight. In addition, monounsaturated fatty acids contained in nuts (such as walnuts, almonds, hazelnuts, cashews and peanuts) also help to lower total cholesterol and reduce the risk of coronary heart disease. Best of all, nuts are easy to carry because they are small in size and don't need to be kept in a low temperature environment. As long as the weight is calculated, even if it is half opened, it is very convenient to eat.
2. Beef jerky
Beef jerky is one of the staple foods for bodybuilders, and it is rich in amino acids necessary for protein and human body. It is an important element to exercise muscles and repair the body. Try to avoid adding nitrate, monosodium glutamate, sugar and other substances before selecting beef jerky; In this way, the beef jerky you eat will be low in calories, healthy and full.
Step 3: yogurt
Yogurt is another perfect snack. Compared with other protein, yogurt is easier to digest. There are many products with high sugar content and fat content on the market. Remember to have a look before you buy it. There are more natural options that can be put into the shopping basket. The more natural and healthy yogurt can not only provide calcium and casein, but also beneficial bacteria for intestinal health. However, usually this kind of yogurt will have no taste. If it's not appetizing, it doesn't hurt to add cinnamon powder and spices to taste it.
Cutes, is everything clear? There is a certain difference between gaining muscle and dieting. You don't have to live like an ascetic, but you can't eat seaweed indiscriminately. In order to wear thin clothes and take off clothes, we can insist, right?