What are the foods to eat for fitness?

What is the fastest way to grow muscles in fitness?

1, eggs

Muscle fiber is mainly composed of protein, and it is necessary to have sufficient intake of protein in order to grow up. Eggs are among the top foods in protein, and the protein contained in them can best meet the needs of the human body for protein, and are easily absorbed and decomposed into amino acids as raw materials for muscle growth; Moreover, eggs also contain healthy fat, saturated fat, lecithin, etc., all of which can help muscle growth.

2. Lean beef

Too little saturated fat intake will harm the levels of hormones such as testosterone and islet-like growth factor, which can help to grow muscles, so the saturated fat contained in lean beef can help to grow muscles.

3. Salmon

Salmon is rich in protein and omega -3 fatty acids. Besides protein, omega -3 fatty acids, a healthy fat that can reduce swelling and pain and help muscle repair, can help to suppress cortisol, and the level of cortisol will gradually increase, thus helping muscle growth.

4. White bread

Compared with coarse grains, white bread contains less cellulose and less nutrition, which can improve insulin level. However, due to the need for digestible carbohydrates to restore the body's muscles after fitness.

With sugar level, improve insulin secretion to help muscle growth, so white bread has become a better choice. Eating four slices of white bread can provide about 50 grams of digestible carbohydrates.

5. Yogurt

Yogurt is rich in protein and calcium. protein can help the recovery and growth of muscles, and the calcium contained can control muscle contraction and reduce fat storage.

6. Protein powder

The main components of protein powder are whey protein, soybean protein or casein. Eating proper amount of protein powder after fitness can supplement the protein deficiency in the body, help the muscles to recover growth and increase muscle strength.

7. Olive oil

Unsaturated fat in olive oil can improve the testosterone level in the body, and can also promote the consumption of fat on the premise that the fat intake in the diet does not exceed the daily recommended amount, and help the body enter a state of promoting growth.

8. Porphyra

Laver is rich in magnesium, which is 460 mg per100g, and magnesium can play a relatively important role in muscle building. Magnesium can promote the energy metabolism of fat, sugar and protein, support the synthesis of protein, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism, which is an important nutrient for the formation of muscle tissue. Therefore, eating seaweed during fitness can also help to grow muscles.

9. Papaya

Potassium is a relatively small mineral in most people who build muscle, and the low 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 of great help to the production of muscle glycogen and can also improve muscle contraction ability.

One-day menu recommendation for bodybuilders.

First meal: breakfast from 7: 00 to 8: 00.

Carbohydrate: a steamed bread, bread, flower rolls or rice and noodles can be used (the amount can be larger).

Protein: One cup of protein powder and two egg whites.

Lipid nuts: two walnuts.

Vegetables and fruits: a banana or an apple.

Nutritional supplement: a good tablet.

The second meal: 10.

Carbohydrate: a slice of bread or a steamed potato.

Protein: One egg white and one protein milk.

Vegetables and fruits: a banana or a kiwi.

The third meal: 12 lunch