Beef - the "fighter" in muscle building
The debate in muscle-building nutrition revolves around the topic of high protein and low fat. Meat protein is of course essential, and beef is respected as the most important part of the muscle-building diet plan. In addition to high protein and low fat, Beef is also rich in many "muscle-building" nutrients.
High protein: Beef is rich in high proportion and high-quality protein, with a content of up to 20%. For example, 113 grams of lean tenderloin can produce 22 grams of first-class protein, which can provide a considerable amount of high-quality protein raw materials for muscle growth; in addition, the amino acids in beef The model is closer to the needs of the human body, is easily absorbed by the human body, has high nutritional value, and is a high-quality muscle-building raw material.
Vitamin B6: The greater the protein requirement, the more vitamin B6 should be added to the diet, because vitamin B6 is a cofactor that catalyzes many amino acid reaction enzymes, and these enzymes play an important role in protein metabolism. Beef contains enough vitamin B6, which can enhance immunity, promote protein metabolism and synthesis, and thus help the body recover after muscle-building training.
Linoleic acid and cholesterol: Beef has very low fat content, but is rich in conjugated linoleic acid. These potential antioxidants can effectively combat tissue damage caused by muscle-building exercises, and can also serve as antioxidants to maintain muscle mass. In addition, beef is also a source of cholesterol, which is the main raw material for the body's own synthesis of testosterone. Appropriate intake is also essential for building muscle.
Creatine: Creatine exists in muscles in the form of creatine phosphate. The human body mainly relies on ATP to provide energy during high-intensity exercise. However, the amount of ATP reserves in the human body is very small and requires continuous synthesis. Creatine phosphate can promote the synthesis of ATP. synthesis. The high content of creatine in beef makes it particularly effective in building muscle and enhancing strength, allowing muscle-building training to last longer.
Alanine: The alanine contained in beef can be produced from dietary protein.Raw sugar content. If carbohydrate intake is insufficient, alanine can supply the energy needed by the muscles to alleviate the deficiency, so that muscle-building training can continue. The biggest benefit of this amino acid is that it can free muscles from the burden of supplying energy.
Olive oil - the "good fat" for building muscle
At present, most people are talking about "fat" discoloration. In fact, no matter what the needs are, people cannot completely reject fat, otherwise it will be very easy to cause physical discomfort due to the lack of fat-soluble vitamins. Therefore, fat intake is also essential for muscle gainers, so we have to mention the "good fat" in muscle gain - olive oil. Research shows that the polyunsaturated fat contained in olive oil can indirectly increase testosterone levels in the body. It can also promote fat consumption and help the body enter a growth-promoting state while the dietary fat intake does not exceed the daily recommended amount. state.
Porphyry - a treasure house of magnesium
The reason why seaweed can "build" muscles is that seaweed is rich in magnesium. It has been determined that seaweed contains the highest magnesium content, with 460 mg of magnesium per 100 grams of seaweed, ranking highest among all foods and is known as the "treasure house of magnesium."
Magnesium plays a very important role in muscle-building exercise. Magnesium can promote energy metabolism of sugar, fat, and protein. Magnesium supports protein synthesis, enhances muscle strength, and more importantly, improves the efficiency of insulin anabolism. It is an important nutrient for the formation of muscle tissue. Magnesium deficiency will prevent DNA The synthesis and cell growth of protein affect the synthesis and utilization of protein, which can lead to muscle weakness, reduced endurance, and even convulsions, spasms, etc., thus affecting the muscle-building effect. Therefore, people who want to gain muscle should pay attention to eating more seaweed and get more from the diet. Increase magnesium supplementation.
Tip: Staple foods such as rice and white flour also contain a lot of magnesium. However, they also contain high levels of phytic acid, which can inhibit the absorption of magnesium. One solution is to let the flour ferment, and the phytase produced during the fermentation process can decompose phytic acid; another solution is to soak the rice in water for a certain period of time after washing, which can activate the phytase, thus increasing the magnesium content. absorption effect.
Oyster - a treasure house of zinc
Oyster, also known as oyster. It is rich in zinc, iron, phosphorus, calcium, high-quality protein, sugar and other nutrients. Among them, oysters contain the highest amount of zinc, with 100 mg of zinc per 100 grams, ranking highest among all products.It can be called a "treasure house of zinc elements". Zinc is required for the metabolism of substances such as proteins, fats and sugars. By activating some enzymes, zinc affects the synthesis and storage of insulin, thereby maintaining the concentration of insulin in the serum and promoting sugar metabolism. Zinc is also an antioxidant that helps synthesize protein and promote muscle growth by regulating testosterone secretion. Zinc works with glutamate and vitamin B6 to strengthen the immune system. Therefore, oysters are also one of the foods that "make" muscles.
Tip: When the content of iron, calcium, phosphorus, copper and other elements in food is too high, the absorption rate of zinc will also be reduced. You should ensure a diverse diet and a balanced intake of multiple nutrients in your daily diet. Excessive intake of fiber, phytic acid, protein, alcohol, etc. can inhibit the absorption of zinc.
Papaya - muscle-building fruit
Potassium is a mineral that is lacking in the diet of most muscle-building people. Low potassium levels inhibit protein synthesis and growth hormone production, which affects muscle growth. Papaya is a good muscle-building fruit. It can provide a large amount of potassium, which is very helpful for the production of muscle glycogen and can also improve muscle contraction ability. In addition, because papain can digest protein to the maximum extent, it has a hydrolytic effect on many proteins or peptides, especially high-protein meat, thereby improving protein absorption, retention and muscle growth. Papaya should have a place in a high-protein diet.
Garlic - "create" an environment for muscle growth
Garlic contains basically no calories, carbohydrates, protein or fat, but it will significantly increase hormone levels in the body of muscle gainers. In fact, muscle gain is about taking in the right nutrients at the right time - carbohydrates, proteins and fats, but this also requires a proper hormonal environment to stimulate growth. Animal studies show that high intakes of garlic and high protein intake increase testosterone and decrease muscle breakdown, which is a state that promotes muscle growth. In addition, the creatinine in garlic is the main part involved in muscle activity. Allicin and vitamin B1 in garlic produce allithiamine, which can also eliminate fatigue and enhance physical strength.
Fresh dates—the “booster” in building muscle
Fresh dates are the food with the highest vitamin C content. Generally speaking, vitamin C is a nutrient that rarely attracts the attention of muscle gainers, but it has an important impact on the production of androgens. Vitamin C has the effect of promoting the secretion of testosterone, and testosterone is conducive to promoting muscle growth. Adequate vitamin C supplementation can often achieve twice the result with half the effort.
Muscle growth is an art that combines exercise and nutrition. Using reasonable nutritional supplements as an auxiliary means to promote muscle growth can make you truly "strong" no matter how thin you are. So, are you tempted after seeing these foods that "build" muscles? Take action quickly!