How to build a strong body through diet


A strong and powerful body is the dream of every man, but for work or other reasons, many young people sit for a long time every day, their bodies are not well trained, so their bodies are at a relatively weak level. In fact, we can also exercise through our daily diet, and now we can learn about the fitness diet.

1, squid
Six ounces (170 grams) of salmon contain 34 grams of protein and 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling, helps muscle repair, and helps inhibit cortisol.
When cortisol levels drop, testosterone levels gradually increase, contributing to muscle growth. Diets rich in omega-3 fatty acids can also absorb most of the glucose into the muscles, not into fat.

Low fat beef
Many people with bad muscles mistakenly believe that they should give up fat and think it will increase body fat and fat. But in combination with omega-3 in fish, saturated fat in beef actually helps muscle growth.
Too little saturated fat will increase the levels of testosterone and insulin-like hormones, which will help build muscle. Beef is also a source of cholesterol, which is the main source of the body’s own testosterone. Beef is also rich in creatine, B vitamins and zinc.

3, eggs,
Nutritionists have different ways to assess the ability of various protein foods to promote growth. Eggs are almost the first choice for every standard.
Because they are most easily absorbed, the body easily breaks them down into amino acids, which are used as a raw material for muscle growth. Eggs are also rich in healthy fats, saturated fats and lecithin, which are key to muscle growth. Egg yolks may not be ideal during the sculpture series, but they are an important source of athletes.

4. Whole milk
If you are really trying to gain weight but are eager for extra muscles, skip skimming, low fat milk! Because these are weight observers. 16 ounces of whole milk contains 16 grams of protein and 16 grams of fat. Short-chain fatty acids in milk are usually lower than other foods.
Short-chain fatty acids promote synthesis and prevent muscle breakdown, and they are less likely to be stored as body fat than other fats. The fat in milk helps the body absorb vitamin D and reduces the risk of cancer. In the 1960s and 1970s, Arnold and Franco drank a lot of whole milk to shape them.

Apple juice
Drinking 12-16 ounces of apple juice before going to the gym will give you 45-60 grams of carbohydrates and a fast energy boost (because of the glucose in the juice), which is a constant source of energy (because it also contains fructose) .
This helps inhibit cortisol, reduces muscle damage and allows you to exercise more groups.

6. White bread
White toast is great for you because you need digestible carbohydrates to restore your already empty muscles to increase your level and insulin production, help your muscles, and inhibit cortisol after training. Four pieces of white bread will provide about 50 grams of digestible carbohydrates.

7. Pasta
Muscle growth requires a lot of carbohydrates. More importantly, carbohydrates from enhanced protein and metabolic efficiency allow proteins to be taken into the muscles to help grow.
In other words, without carbohydrates, the protein you absorb is not good for muscle growth. A bowl of cooked pasta contains about 45 grams of carbohydrates, and for hard meat eaters, at least one bowl per meal.

8, garlic
How can plants without basic calories, carbohydrates, protein or fat help you gain weight?
The answer is that it will significantly increase your hormone levels. Eating more meat means getting the right nutrients at the right time – carbohydrates, protein and fat. But it also requires a proper hormonal environment to stimulate growth. Animal studies have shown that high levels of garlic and protein can increase testosterone and reduce muscle breakdown. This is a country that promotes growth.

9, yogurt
Low-fat and full-fat natural yoghurt can be purchased in general supermarkets and large stores. The best choice is yogurt with active “good bacteria”.
This life is good for the gastrointestinal tract, helping the body to maintain a healthy balance. This good bacteria can strengthen the immune system and increase the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and reduces fat storage.

10. Olive oil
Studies have shown that olive oil can inhibit inflammation and reduce inflammation means better and faster recovery.
Olive oil also provides hormones for testosterone. Like any fat, it provides a lot of calories to help the body enter a state that promotes growth. Its healthy fat content is also high.


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