What foods should you eat for fitness?

What to eat for fitness to grow muscles the fastest

1. Eggs

Muscle fiber is mainly composed of protein. If you want your muscles to grow, you must have sufficient protein. Ingestion. Eggs rank first among protein foods. The protein they contain is the best to meet the body's demand for protein, and it is relatively easy to be absorbed and decomposed into amino acids, which are used as raw materials for muscle growth. Eggs also contain healthy fats, saturated fats, and amino acids. Fats, lecithin, etc. can all 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 build muscle. , so the saturated fat contained in lean beef can help muscle growth.

3. Salmon

Salmon is rich in protein and omega-3 fatty acids. In addition to protein helping muscle growth, omega-3 fatty acids, healthy fats that can reduce swelling and pain and help muscle repair, can help suppress cortisol. As cortisol levels decrease, testosterone levels will gradually increase, thereby helping muscles increase.

4. White bread

Compared with whole grains, white bread contains less fiber and less nutrients, which can increase insulin levels. However, since easier-to-digest carbohydrates are needed to restore the body's muscles after fitness

Use sugar levels to increase insulin secretion to help muscle growth, white bread has become a better choice. Eating 4 slices of white bread provides approximately 50 grams of easily digestible carbohydrates.

5. Yogurt

Yoghurt is rich in protein and calcium. The protein can help the recovery and growth of muscles, and the calcium it contains can control muscle contraction and reduce fat storage. .

6. Protein powder

The main ingredients of protein powder are whey protein, soy protein or casein. Eating an appropriate amount of protein powder after fitness can supplement the protein deficiency in the body and help muscles Restore growth and increase muscle strength.

7. Olive oil

Olive oil contains unsaturated fats that can increase testosterone levels in the body. It can also increase testosterone levels as long as the dietary fat intake does not exceed the daily recommended amount. The consumption of fat helps the body enter a state that promotes growth.

8. Seaweed

Laver is rich in magnesium. Every 100 grams of seaweed contains 460 mg of magnesium, and magnesium can play a relatively important role in muscle-building exercises. Magnesium can promote the energy metabolism of fat, sugar, and protein, support protein synthesis, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism. It is an important nutrient for the formation of muscle tissue. Therefore, eating some seaweed during fitness can also help grow muscles.

9. Papaya

Potassium is a relatively small mineral in most fitness and muscle-building people, and low potassium levels will inhibit protein synthesis and growth hormone production, thereby affecting Muscle growth. Papaya can provide a large amount of potassium, which is very helpful for the production of muscle glycogen and can also improve muscle contraction ability.

Recommended meals for a day for bodybuilders

First meal: Breakfast from 7 to 8 o'clock

Carbohydrates: a steamed bun, bread, Hanaki, or Both rice and noodles are available (the amount can be larger).

Protein: one cup of protein powder, two egg whites.

Lipid nuts: two walnuts.

Vegetables and fruits: one banana or one apple.

Nutritional supplement: one Centrum tablet.

Second meal: extra meal at 10 o'clock

Carbohydrates: a piece of bread or a steamed potato.

Protein: one egg white, protein milk.

Vegetables and fruits: a banana or a kiwi.

Third meal: Lunch at 12 o’clock