6 oz ( 170 g ) of salmon provides 34 grams of protein, 4 grams of Omega 3 fatty acids to help reduce swelling and pain, a muscle repair of healthy fats, and it can help suppress cortisol.
In 1, salmon: 6 oz ( 170 g ) of salmon provides 34 grams of protein, 4 grams of Omega 3 fatty acids to help reduce swelling and pain, a muscle repair of healthy fats, and it can help suppress cortisol. ( decline in cortisol levels, testosterone hormone level will rise gradually, help the muscle growth. ) is rich in Omega 3 fatty acids diet can also make the most of the uptake of glucose into the muscle but not into fat.
2: a lot of difficult long, lean beef muscle man wrongly abandoned fat, thought it would be an increase in body fat. However, in the fish in Omega 3 synergies, beef saturated fat can actually help the muscle growth. Too little saturated fat intake can be harmful to testosterone and islet growth factor of these help muscle growth hormone levels. Beef or cholesterol as a source, cholesterol is the body's own synthetic testosterone as main raw material. Of course, the beef is also rich in creatine, vitamin B and zinc.
In 3, the egg : nutritionists have a variety of different ways for the various protein foods promote growth ability score. In almost all kinds of standards in the egg at the top. Because they are the most easily absorbed -- body could easily put them down into amino acids, the muscle growth raw material. The eggs are also rich in fat, saturated fat, healthy and lecithin, which is to help the growth of muscle. Egg yolk in the sculpture lines period may not be ideal, but in season gain period, don't forget it.
In 4, whole milk: if you really very difficult long heavy but very long long meat, don't drink skimmed milk, fat! Those are to lose weight for human use. 16 ounces of whole milk provides 16 grams of protein and 16 grams of fat. And other food, milk fat is generally short chain. Short chain fatty comparison of synthesis, prevent muscle catabolism, and they than other more fat is not easy to be stored as body fat. Milk fat can also help the body to absorb vitamin D, reduce the risk of cancer. 60, 70's big guys - Arnold, Franco drank so much whole milk is not accidental.
In 5, apple juice: ironically, crazy to go to the gym in order to muscle tear. Later you will harvest, when your body starts to repair, but also over the restoration. Go to the gym before drinking 12 - 16 oz of apple juice can provide 45-60 grams of carbohydrate and quickly give you energy ( because the juice of glucose), and energy ( everfount because also contain fructose ). This can help suppress cortisol, reduce muscle damage, so you can train more group.
In 6, white bread: you know this principle -- less refined carbohydrates, as compared to their less coarse grains containing cellulose, nutrition is less, and enhance the level of insulin. A lot of the time this is. Then, white bread just for exercise. You really good. Because you need easily digestible carbohydrates to restore you have empty muscle glycogen levels and insulin secretion in order to help promote muscle growth, and inhibition of cortisol after training. 4 slices of white bread can provide approximately 50 grams of digestible carbohydrate.
7, Italy: ( pasta ) growth muscle requires a lot of carbohydrates as raw material. More important is, fundamentally enhance protein carbohydrate metabolic efficiency of the intake of the protein into the muscle help growth. In other words, no carbohydrates, you absorb protein not well used for muscle growth. Cup cooked pasta is about 45 grams of carbohydrates, a difficult person to be long long meat meat meal at least need amount.
8, garlic: a basic contains no calories, carbohydrates, protein or fat plants could help flesh? The answer is, it will significantly improve your body 's hormone levels. Flesh is at the proper time consumed the proper nutrition -- carbohydrate, protein and fat. But it also requires appropriate hormonal environment stimulation of growth. Animal studies show that high intake of garlic and high protein intake that testosterone hormone promotes, muscle catabolism decreased. This is a growth state.
9: natural yogurt, yogurt, low-fat or skim can either at health food stores. The best choice is to contain the active" good bacteria" yogurt. The probiotic bacteria to reach the gastrointestinal, helping the body to maintain a healthy balance. The good bacteria to enhance the immune system, increase the absorption of nutrients. Another benefit is calcium, calcium control of muscle contraction, also can reduce fat storage.
In 10, olive oil: refers to give weight to olive oil. Studies have shown: olive oil inhibits body inflammation, reduce inflammation means better recovery. Olive oil is also provided hormone like substance to improve testosterone hormone, and any of the lipid, it provides a large amount of heat, helping the body to promote the growth of state. It is also rich in healthy fats.
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