What is the best food to eat to increase muscle mass?

The main purpose of fitness is nothing more than good health, or having a fit body. Now it is becoming more and more popular to have plump muscles and a strong physique. So for men, in addition to targeted training in a good gym, in order to increase muscle, you should also pay attention to diet. First of all, beef is indispensable. The natural protein in beef helps the growth of muscle tissue. In addition, eggs, milk powder, fruits, and vegetables are also good foods that promote the growth of muscle tissue.

1. Beef

If you want to gain muscle, beef is essential. The natural protein structure in beef can better meet the synthesis needs of the human body. For those who exercise, it is necessary to ensure that they consume beef twice a week. During Arnold Schwarzenegger's training period, beef was a must in his daily diet. There are so many benefits of beef. I recommend this article: If you eat beef for fitness, it will be hard not to grow muscles. After reading this article, you will understand why those Mongolian men who eat beef and mutton are so strong.

2. Eggs

The protein in eggs is the most easily absorbed by the human body. It is the first choice for quickly replenishing protein after fitness, while also providing the necessary vitamins and minerals for muscle synthesis.

3. Whole milk

If you are not obese, drink whole milk. Skim milk is better for people who want to lose weight. The short-chain fats in whole milk are very important for muscle synthesis. They can also help the body absorb more vitamins and prevent the occurrence of some diseases.

4. Apple juice and white bread

Apple juice and white bread are both simple carbohydrates that can be quickly absorbed by the body, providing energy and preventing the body from consuming protein to provide energy. It can also inhibit the secretion of cortisol, a substance that breaks down protein.

5. Garlic

You wouldn’t have thought that garlic could do this! How can a diet without protein and fat help build muscle? The most important point is to increase the hormone content in the body to create an environment for muscle synthesis.

6. Yogurt

One of the two major functions of yogurt is that it contains beneficial bacteria, which help the body digest and absorb food. The other is that it contains a large amount of calcium, which can effectively control the muscle contraction process. Make fitness muscles grow faster!

Taking whey protein before and after training

Whey protein contains a large amount of branched-chain amino acids, which can replace carbohydrates to provide training energy. Taking in 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue, and taking in another 40-60 grams of whey protein immediately after training can rebuild muscle tissue. In addition, 50% of the daily carbohydrate quota should be taken after training.

Daily intake of red meat

Red meat provides fat to the body as a source, which prevents protein from being used for energy. Red meat is also rich in alanine, which is used for energy without causing insulin, and its level is increased. At least 50 grams of protein should be consumed from red lean meat every day, and it should be distributed into two meals: 25 grams for breakfast and 25 grams for the other meal. This can ensure a continuous supply of alanine in the body and prevent the body from using protein as a source.