Building elastic and powerful muscles is the eternal goal of men. In fact, in addition to "hard" exercise in the gymroom, you can also adjust your diet and The combination can achieve unexpected results. The following ten foods are good helpers for building muscle. Let’s take a look!

Salmon

6 ounces (170 grams) of salmon provides 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and pain, helps muscle repair, and can help suppress cortisol. (As cortisol levels fall, testosterone levels gradually rise, helping to build muscle.) A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to go into the muscles rather than being converted into fat.

Lean beef

Many people who have difficulty building muscle mistakenly abandon fat, thinking that this will increase body fat. However, the saturated fat in beef can actually help muscle growth, working in conjunction with the omega-3s in fish. Too little saturated fat can harm levels of testosterone and islet-like growth factor, hormones that help build muscle. Beef is also a source of cholesterol, which is the body’s main source of testosterone.material. Of course, beef is also rich in creatine, vitamin B and zinc.

Whole milk

If you really have a hard time gaining weight but are eager to gain weight, don’t drink skim or reduced-fat milk! Those are for people trying to lose weight. 16 ounces of whole milk provides 16 grams of protein and 16 grams of fat. Compared with other foods, the fat in milk is generally short-chain. Short-chain fats are more anabolic and prevent muscle breakdown, and they are less likely to be stored as body fat than other fats. The fat in milk can help the body absorb vitamin D and reduce the risk of cancer. It’s no accident that the big guys in the 60s and 70s – Arnold and Franco – drank so much whole milk.

Apple Juice

The irony is that hitting the gym like crazy is actually about tearing your muscles apart. You will gain later, when your body begins to repair, and overdo it. Drinking 12-16 ounces of apple juice before going to the gym provides 45-60 grams of carbohydrates and gives you quick energy (because of the glucose in the juice) and a steady stream of energy (because of the fructose). This helps suppress cortisol and reduces muscle damage, allowing you to train for more sets.

White Bread

You know the rule—eat less refined carbohydrates because they contain less fiber and less nutrients than whole grains, and they raise insulin levels. This is often the case. Then, white bread is really good for you just after a workout. Because you need easily digestible carbohydrates to restore your depleted muscle glycogen levels and increase insulin secretion to help muscle growth, and suppress post-training cortisol. Four slices of white bread provide about 50 grams of easily digestible carbohydrates.