If we want to grow muscles, then we need to eat more food that can help us build muscle. We need to know that every muscle in our body comes by absorbing the nutrients in the food we eat. So goodbye fitness muscle gain in diet is very important. So do you know what fitness diet to eat to grow muscle fastest? Let's go to the fitness food to see it!
A, high protein to help grow muscle
1, protein food
(1) animal protein: Lean beef, cheese, fish, chicken breast
(2) plant protein: Beans. For example, tofu, soybeans.
2、protein powder
Protein powder protein content is high (a scoop of protein powder contains about 25 grams of protein), absorption is better, but do not greedy cup oh. The right amount of protein powder can make the muscle growth faster, but too much protein powder will instead break the muscle growth, a series of negative effects. Here i recommend buying genuine protein powder, fake powder injury ha.
Muscle building tips.
How much protein should be consumed in a day to gain muscle when working out?
Aerobic training: 1.3 grams x body weight (kg)
Strength training: 1.8-2.0 grams x body weight (kg)
Rest day: 0.9g x body weight (kg)
Second, the other content of food to help muscle growth
1、carbohydrate
Brown rice as the representative. Relevant researchers found that in brown rice, contains a kind of arginine and lysine substances, these two substances can make the human body muscle growth rate is much higher than the protein supplements up to 21.5 times. In addition to brown rice, you can also supplement some oats, whole wheat pasta and quinoa, etc.
2、vegetables
Represented by cabbage. Cabbage can not only make people feel full, and it is very high in the content of vitamin c in vegetables (half a cup of cabbage contains 60 mg of vitamin c), and cabbage contains substances that can also have to protect the muscles from damage, the chances of muscle injury is far less than the athletes taking supplements. In addition to cabbage, you can also supplement some spinach, carrots, tomatoes, salads and so on.
3, nuts
Almonds as a representative. Almonds contain a large number of trace elements - magnesium, magnesium can allow fitness people to increase the negative gravity. In addition to almonds, you can also eat some pistachios, cashews, walnuts, hazelnuts.
4、fat
Low-fat ice cream, for example, ice cream is available to provide the substance, half a cup of ice cream can be supplemented with more than 60 mg of calcium, which can grow biceps and triceps and the muscles that need the substance.
5、sugar
Take brown sugar iced tea as an example. Foods like this sticky, glucose-rich food can store liver sugar and provide a source of energy for muscles, allowing for a greater level of sustained muscle functioning. In addition to iced tea, you can also supplement with some potatoes, fruit juices and desserts, the amount should be controlled to less than 25g.
