Long-term training is helpful to us. In the process of training, in addition to training methods, matching diet is also a very important issue. Of course, matching diet is good for the training effect, but there are also some things to pay attention to in matching diet. , such as when to eat. So, when is the best time to eat muscle-building meals? Let’s take a look.
When should you eat muscle-building meals
Muscle-building meals are best eaten in the evening, because our digestion and absorption capacity will be reduced at night. If we consume too many calories at dinner, we will not be able to consume the calories we consume, leading to the final accumulation of calories and obesity. phenomenon. Eating a healthy dinner will not put a burden on our body, and it will also help protect our intestines and alleviate the adverse effects on the body caused by skipping dinner. Of course, we can also choose to eat smaller meals more frequently throughout the day, and eat healthier at each meal. Choosing muscle-building meals will have a more obvious effect on losing weight and building muscle.
What are muscle-building foods
1. Chicken
Chicken is definitely a good source of essential amino acids. A 6-ounce piece of chicken has 54 grams of protein and 4 grams of leucine. If you want to build muscle, you must not miss it. Chicken breast and chicken legs are basically The ingredients above are similar, but since chicken leg meat has a higher fat content, it is better to use skinless chicken breast when eating chicken!
2. Beef
Beef is an excellent source of protein, rich in protein, essential amino acids and leucine, which is key to building muscle. In addition to protein, beef is also rich in creatine and zinc, which are nutrients that are helpful for fitness. However, beef also has a certain amount of fat, so it is best to remove the excess fat from the beef before cooking, so that you will not consume excess beef. Oil.
3. Salmon
The protein content of salmon is slightly less than that of chicken and beef, but it can make up for this deficiency by using the rich OMEGA-3 fatty acids EPA and DHA. Since the protein of salmon is matched with rich fish oil, it is very suitable to be paired with it. By eating vegetables together (especially those with high fat-soluble vitamins), it is easy to make dishes rich in fiber, protein, fat, and carbohydrates.
4. Eggs
Eggs have always been considered an indispensable food for obtaining protein due to their rich and highly bioavailable protein. A whole eggIt contains 1.3 grams of BCAAs and 0.5 grams of leucine, which is almost the highest concentration among all foods. In addition to protein content, egg yolks are rich in vitamin D and cholesterol, which are also helpful in building muscles. Of course, many people are afraid of eating too much eggs. Cholesterol will be too high. In fact, eating eggs will not have a serious impact on body cholesterol, but if you are really worried, you don’t have to eat whole eggs for every egg.