What to eat for fat loss and muscle gain

As the saying goes, 30% training and 70% diet, diet plays a vital role in muscle growth

Many people participate in fitness activities, the main purpose is to lose weight and increase muscle tissue. In addition to good fitness activities, daily diet is also very important. In order to achieve the goal of reducing fat and increasing muscle, you should eat more high-protein foods and foods that help promote muscle growth. Beef is the best in this regard. The fat content of beef is very low, which can help muscle tissue grow well.

What to eat for fat loss and muscle gain

1. Beef Beef has high protein content and low fat content. It also contains enough vitamin B6, which can help you enhance your immunity and promote protein metabolism and synthesis. Beef also contains creatine.

2. Salmon 6 ounces (170 grams) 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.

3. Chicken breast Chicken breast has a high protein content and is easily absorbed and utilized by the human body. It contains phospholipids that play an important role in human growth and development. Such cheap muscle-building food is really essential

4. Avocado Avocado contains multiple vitamins, rich fat and protein, and is also high in sodium, potassium, magnesium, calcium, etc.

5. Broccoli The nutrients in broccoli are not only high in content but also very comprehensive, mainly including protein, carbohydrates, fat, minerals, vitamin C and carotene. Essential vegetables for muscle growth

6. Eggs Eggs are rich in protein, healthy fats, saturated fats and lecithin, all of which help muscle growth. Egg yolk may not be ideal during the sculpting period, but don't forget it during the off-season weight gain period.

7. Water . Don’t explain too much. 70% of muscle is water.

8. Oysters are rich in zinc, iron, phosphorus, calcium, high-quality protein, carbohydrates and other nutrients. Can increase the body's testosterone, thereby achieving the purpose of muscle growth