1 Salmon: 6 ounces (170 grams) of salmon provides 34 grams of protein, 4 Ke Mi Jia-3 fatty acids, a lower throat muscles to help repair the health of fat, and it can help suppress cortisol. (Cortisol levels fall, testosterone levels will be gradually increased, to help muscle growth.) Diet rich in omega-3 fatty acids can also make most of the absorption of glucose into muscle rather than into fat.
2 lean beef: many difficult long-abandoned muscle fat people wrongly think that this will increase body fat. However, in the omega-3 fish in synergy, the beef's saturated fat actually helps muscle growth. Too little saturated fat intake be harmful to the testosterone and insulin like growth factor which helps muscle growth hormone levels. Beef is a source of cholesterol, cholesterol is the body's own testosterone synthesis of the main raw material. Of course, beef is also rich in creatine, B vitamins and zinc.
3 eggs: nutritionists have many different ways for a variety of protein foods to promote growth and the ability to score. Almost all eggs in a variety of criteria in at the top. Because they are most likely to be absorbed - the body can easily put them into amino acids, muscle growth material. Whole eggs are also rich in healthy fat, saturated fat and lecithin, which is to help muscle growth. Lines of the sculpture during the yolk may not be too idealistic, but the weight gain in the non-season period, do not forget it.
4 whole milk: If you really want hard long flesh is very heavy, however, do not drink skim, reduced fat milk! To lose weight that is used. 16 ounces of whole milk provides 16 grams of protein and 16 grams of fat. And compared with other foods, milk fat are generally short chain. Relatively short-chain fatty anabolic, prevent muscle break down, and they are less likely than other fats to be stored as body fat. Milk fat may help the body absorb vitamin D, reduce risk of cancer. 60,70 big guy - Arnold, Franco who drink whole milk is not so much by chance.
5 apple juice: The irony is that crazy to go to the gym is to the muscle tear. After you harvest, when your body starts to repair, but over-restored. Go to the gym before the drink 12 - 16 ounces of apple juice can provide 45-60 grams of carbohydrates and quickly give you added energy (because the juice of glucose), and a steady stream of energy (because it also contains fructose). This is to help suppress cortisol and reduce muscle damage, so you can train more groups.
6 white bread: you know this principle - eat less refined carbohydrates, whole grains because they contain cellulose compared to less, less nutrition, and improve insulin levels. In many cases like this. Then, just white bread for the end of your workout really very good. Because you need easily digestible carbohydrates to restore you have to empty the level of muscle glycogen and increase insulin secretion to help muscle growth, and suppression of cortisol after training. 4 white bread can provide about 50 grams of digestible carbohydrates.
7. Pasta: (pasta) increase muscle requires a lot of carbohydrates as raw materials. More importantly, from a fundamental strengthening of carbohydrate metabolism in the efficiency of the protein intake of protein into the muscle to help growth. In other words, no carbohydrates, you will not be well absorbed protein for muscle growth. Cup of cooked pasta about 45 grams of carbohydrates, a difficult person in order to flesh flesh at least the amount of each meal.
8 garlic: a basic calorie, carbohydrate, protein or fat will help the plant how long the meat? The answer is that it will significantly improve your body's hormone levels. Flesh is at the right time to the appropriate intake of nutrients - carbohydrates, protein and fat. But it also requires an appropriate environment to stimulate growth hormone. Animal studies have shown that high intake of garlic and high protein intake makes the testosterone increase, decrease muscle breakdown. This is a growth-promoting state.
9. Yoghurt: Natural yoghurt, low-fat or fat can be either in health food stores. The best option is to contain active "good bacteria" in yogurt. This period of life before the bacteria reach the gastrointestinal tract, help the body maintain a healthy balance. This good bacteria boost the immune system, increase the absorption of nutrients. Another advantage is that calcium, calcium controls muscle contraction, can reduce fat storage.
10 Olive oil: re-gift have to say that olive oil. Studies have shown that: olive oil suppress the body's inflammation, reduce inflammation means better recovery. Olive oil also provides material to improve hormone testosterone, and any lipid, it offers a lot of heat, help the body into the growth-promoting state. It is also rich in healthy fats.
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