1, salmon: 6 ounces (170 grams) of salmon provides 34 grams of protein, 4 grams of omega -3 fatty acids reduce the swelling and pain of a muscle to help repair the health of fat, and it can help suppress cortisol. (Cortisol levels decreased testosterone hormone 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 the muscle, rather than converted to fat.
2, lean beef: In the Omega -3 fish synergy, the beef inside the saturated fats can actually help muscle growth. Too little saturated fat intake be harmful to the testosterone hormone and insulin growth factor of these classes to help 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, vitamin B and zinc.
3, eggs
4, whole milk
5, apple juice
6, white bread
7, pasta: Growth muscles need a lot of carbohydrates as raw materials. More importantly, the carbohydrates from the root to enhance the efficiency of protein metabolism makes the intake of protein into the muscle to help the growth. In other words, no carbohydrates, you will not be well absorbed by the protein for muscle growth.
9, yoghurt: Natural yoghurt
10, olive oil, studies show that: Olive oil suppress the body’s inflammation
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