增长肌肉的 多种饮食方法（A variety of diets designed to increase muscle mass）.doc

增长肌肉的 多种饮食方法（A variety of diets designed to increase muscle mass） The 10 best foods for muscle growth 1, salmon. 6 ounces (170 grams) of salmon provides 34 grams of protein, 4 grams of Omega -3 fatty acids, a healthy fat reducing swelling and help repair muscle, and it can help suppress cortisol. (cortisol levels drop and testosterone levels rise gradually, helping muscles grow) Rich in Omega -3 fatty acid diet can also make the most of the absorption of glucose into muscle rather than into fat. 2 lean beef. Many people who are difficult to grow muscles mistakenly throw away fat, which they think will increase body fat. However, the Omega -3 fish synergy, beef in saturated fat can actually help muscle growth. Too little saturated fat intake can damage levels of hormones such as testosterone and insulin-like growth factors, which help increase muscle levels. Beef is also a source of cholesterol. Cholesterol is the bodys main source of testosterone. Beef, of course, is also rich in creatine, vitamins B and zinc. 3 eggs. Nutritionists have many different ways to rate the ability of various protein foods to promote growth. Eggs are at the forefront of almost every standard. Because they are most easily absorbed - the body can easily break them down into amino acids, the raw material for muscle growth. Whole eggs are also rich in healthy fats, saturated fats and lecithin, which help muscles grow. The egg yolk may not be ideal during the sculpture line, but dont forget it during the non seasons weight gain period. 4 whole milk. If youre really hard to grow heavy but very eager flesh, dont drink milk fat and fat! Those are for people who lose weight. 16 Ounce full cream milk provides 16 grams of protein and 16 grams of fat. Compared with other foods, fats in milk are usually short chains. Short chain fats promote synthesis, prevent muscle breakdown, and they are less likely to be stored as body fat than other fats. Milk fat helps the body absorb vitamin D and reduce the ri