It is helpful for a person to train for a long time. There are methods for building muscle. Of course, when building muscle, it is good to combine it with some foods. Of course, doing so is also beneficial to the muscle building effect. So, what foods are best for men to eat to build muscle? Next, let’s take a look at what foods to eat.
1. Olive oil
Many people talk about "fat" discoloration. In fact, no matter what the demand is, people cannot completely reject fat, otherwise it is very easy to cause a lack of fat-soluble vitamins and cause physical discomfort. Since there are good and bad fats, those who want to gain muscle should choose the "good fat" for building muscle - olive oil. 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 on the premise that fat intake does not exceed the daily recommended amount.
2. Fresh dates
Fresh dates have the highest vitamin C content. Vitamin C is a nutrient that muscle gainers rarely pay attention to, but it has an important impact on the production of male hormones. Vitamin C has the effect of promoting the secretion of testosterone, and testosterone is conducive to promoting muscle growth. Supplementing sufficient vitamin C can often achieve twice the result with half the effort.
3. Papaya
Potassium is a mineral that most muscle gainers are prone to lack. Low potassium levels inhibit protein synthesis and growth hormone production, which affects 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. In addition, the protease in papaya can maximize protein digestion and hydrolyze many proteins or peptides, especially high-protein meats, thus improving protein absorption, retention and muscle growth.
4. Oyster
Oyster, also known as oyster. It is rich in zinc, iron, phosphorus, calcium, high-quality protein, sugar and other nutrients. Among them, the zinc content is the highest, 100 mg per 100 grams. The metabolism of proteins, fats, sugars and other substances is inseparable from zinc. By activating some enzymes, it can affect the synthesis and storage of insulin and promote sugar metabolism. It also regulates testosterone secretion and helps synthesize antioxidants that promote muscle growth.
5. Seaweed
Seaweed can be "made&rdq"uo;Muscle reason is that it is rich in magnesium. According to measurements, every 100 grams of seaweed contains 460 milligrams of magnesium, ranking first among all foods and is known as the "treasure house of magnesium." Magnesium plays a very important role in muscle-building exercises. It can promote the energy metabolism of sugar, fat, and protein, support protein synthesis, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism, which is the key to forming muscle tissue. Important nutrients. If magnesium is deficient in the body, it will prevent the synthesis of DNA and cell growth, affect the synthesis and utilization of protein, lead to muscle weakness, reduced endurance, and even convulsions, spasms, etc., thus affecting the muscle-building effect.
6. Garlic
Garlic contains essentially no calories, carbohydrates, protein or fat, but it will significantly increase hormone levels in those who gain muscle. Muscles not only require carbohydrates, protein, and fat, but they also require the proper hormonal environment to stimulate growth. Ingesting a large amount of garlic and high protein can increase testosterone and reduce muscle breakdown. In addition, creatinine in garlic is the main component involved in muscle activity. Allicin and vitamin B1 jointly produce allitiamin, which can also eliminate fatigue and enhance physical strength.