What foods can help you build muscle?

Men all want to make their muscles firm and strong, but some people do not have very good physical fitness and their muscle strength is relatively weak. At this time, in addition to physical exercise, you can also strengthen your muscles through food conditioning. So what kinds of food can you generally choose? For this purpose, the editor has collected relevant information, and everyone can learn about it through the article.

1. Salmon: 6 ounces of salmon provides 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and pain and helps muscle repair, and it can help suppress cortisol. (As cortisol levels drop, testosterone levels gradually rise, helping muscle growth.) A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to enter the muscles rather than being converted to fat.

2. Lean beef: Many people who have difficulty growing muscles mistakenly discard fat, thinking that this will increase body fat. However, the saturated fat in beef, combined with the omega-3s in fish, can actually help muscle growth. Eating too little saturated fat can harm levels of testosterone and insulin-like growth factor, hormones that help build muscle. Beef is also a source of cholesterol, which is the main raw material for the body to synthesize testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.

3. Eggs: Nutritionists have a number of different ways to score various protein foods for their ability to promote growth. Eggs rank at the top in almost every standard. Because they are the most easily absorbed, the body can easily break them down into amino acids, the raw materials for muscle growth. Whole eggs are also rich in healthy fats, saturated fats, and lecithin, all of which help aid muscle growth.

These three kinds of food can play a vital role in muscle strengthening. You can eat them appropriately at ordinary times. You can try different ways of eating them to avoid getting bored. At the same time, the editor recommends that when making a diet plan, you must not focus too much on these foods and ensure a balanced intake of nutrients.