Only by making good use of this "hole" can you become a strong man.

Men all hope that they can have some muscles to look stronger, so what foods can help them build muscle effectively while actively exercising?

Nowadays, more and more people are keen on exercising to gain muscle. In order to have strong muscles, in addition to exercise, you also need a reasonable diet. So what foods can help men build muscle efficiently? Here are some food recommendations for everyone to know.

salmon

A 6-ounce (170-gram) serving of salmon provides 34 grams of protein and 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and pain and aids muscle repair, and it helps suppress cortisol. (As cortisol levels drop, testosterone levels slowly rise, promoting muscle growth.) A diet rich in omega-3 fatty acids also ensures that most of the glucose you absorb goes into your muscles rather than being converted into fat.

Lean beef

Many people who have difficulty growing muscle 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.

spinach

Popeye always eats a can of spinach before showing his might, so you can imagine how important it is, haha! Just kidding, spinach is actually rich in nitrogen compounds, which help the body produce nitric oxide. Nitric oxide can dilate blood vessels and allow more blood to flow into muscles, thereby reducing fatigue, allowing you to do your best every time you train, increase the intensity of your training, and help muscle growth. At the same time, spinach is rich in iron, which can enable red blood cells to transport more oxygen for muscles to use.

cashew

Cashews contain a lot of saturated fat, which is the raw material for making hormones. So if the diet lacks saturated fat, it will lead to low hormone levels, which in turn will cause belly fat and muscle loss. Therefore, you should not give up all fat to lose weight. Eating a dozen cashews between meals can help you build muscle and reduce fat. Of course, a dozen cashews are enough, but if you can't stop eating them, you will consume a lot of calories.

egg

Nutritionists have several different ways of scoring the ability of various protein foods to promote growth. Eggs rank at the top in almost every standard. The reason is that they are the easiest to absorb - 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. Egg yolk may not be ideal during the sculpture period, but don't forget it during the off-season weight gain period.

Whole milk

If you really have a hard time gaining weight but are eager to gain weight, don't drink skim or reduced-fat milk! Those are for people who are trying to lose weight. A 16-ounce glass of whole milk provides 16 grams of protein and 16 grams of fat. Compared to other foods, the fats in milk are generally short-chain. Short-chain fats are more anabolic, protecting against muscle breakdown, and they are less likely to be stored as body fat than other fats. The fat in milk can help the body absorb vitamin D and reduce the risk of cancer. It's no accident that the big guys of the 60s and 70s - Arnold and Franco - drank so much whole milk.