What is better to eat to build muscle?
If you want to build strong muscles, in addition to a scientific training plan, diet is also crucial. Proper nutritional intake can help muscles recover and grow faster. This article will combine the hot topics and hot content on the Internet in the past 10 days to give you a detailed introduction to what you should eat when building muscles, and provide structured data for reference.
1. Protein: the cornerstone of muscle growth
Protein is a key nutrient for muscle repair and growth. Here is a recommended list of high-protein foods:
| food name | Protein content (per 100g) | Recommended intake |
|---|---|---|
| chicken breast | 31 grams | 150-200 grams per day |
| eggs | 13 grams | 2-3 per day |
| salmon | 20 grams | 2-3 times a week |
| greek yogurt | 10 grams | 1 cup per day |
| lean beef | 26 grams | 2-3 times a week |
2. Carbohydrates: provide energy
Carbohydrates are the main source of energy during training, especially complex carbohydrates, which can provide long-lasting energy. The following are recommended carbohydrate foods:
| food name | Carbohydrate content (per 100 g) | Recommended intake time |
|---|---|---|
| oats | 66 grams | Breakfast or before training |
| sweet potato | 20 grams | After training or meal |
| brown rice | 77 grams | dinner |
| Whole wheat bread | 49 grams | Breakfast or snack |
3. Healthy fats: Promote hormone secretion
Healthy fats are essential for the production of hormones like testosterone, which helps with muscle growth. The following are recommended sources of healthy fats:
| food name | Fat type | Recommended intake |
|---|---|---|
| avocado | monounsaturated fat | half a day |
| Nuts (such as almonds) | polyunsaturated fat | A handful a day |
| olive oil | monounsaturated fat | 1-2 tablespoons daily |
| flaxseed | Omega-3 fatty acids | 1 tablespoon daily |
4. Supplements: Assist muscle growth
In addition to natural foods, some supplements can also help speed up muscle growth and recovery. The following are common fitness supplements:
| Supplement name | Main function | Recommended intake time |
|---|---|---|
| whey protein powder | Quick protein supplement | Within 30 minutes after training |
| Creatine | Increase strength and endurance | 5 grams per day |
| BCAA (branched chain amino acids) | Reduce muscle breakdown | Before or during training |
| Vitamin D | Promote testosterone secretion | 1000-2000IU per day |
5. Diet plan example
Here is an example of a daily meal plan suitable for building muscle:
| Meals | food pairing |
|---|---|
| breakfast | Oats + eggs + milk + avocado |
| Extra meal | Greek yogurt + nuts |
| lunch | Chicken Breast + Brown Rice + Vegetables |
| before training | Banana + whole wheat bread |
| After training | Whey protein powder + sweet potato |
| dinner | Salmon + quinoa + broccoli |
| before going to bed | Casein+Almonds |
6. Summary
Building muscles requires not only scientific training, but also a reasonable diet. Protein, carbohydrates, and healthy fats are the three key nutrients for building muscle, and supplements can be used appropriately to assist. The diet plan can be adjusted according to personal goals and physique, but be sure to ensure balanced nutrition and adequate caloric intake.
Remember, diet and training are equally important. Only by combining the two can you achieve your muscle-building goals faster!
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