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Salmon
1. Salmon: 6 ounces (170 grams) of salmon provide 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 drop, testosterone levels gradually increase, 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.
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Lean beef
2. 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 main ingredient the body uses to synthesize its own testosterone. Of course, beef is also rich in creatine, vitamin B and zinc...
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Eggs
3. Eggs: Nutritionists have many different ways of rating various protein foods for their ability to promote growth. Eggs rank at the top of almost every standard. Because they are the easiest to absorb—— The body can easily break them down into amino acids, the raw materials for muscle growth. Whole eggs are also rich in healthy fats, saturated fats and lecithin, which aid in muscle growth. Egg yolk may not be ideal during the period of sculpting lines, but don't forget it during the off-season weight gain period.
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Whole milk
4. 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 who want 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 helps the body absorb vitamin D, reducing 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.
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Apple juice
5. Apple Juice: Ironically, 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 can provide 45-60 grams of carbohydrates and give you quick energy (because of the glucose in the juice) and a steady stream of energy (because it also contains fructose). This helps suppress cortisol and reduces muscle damage, allowing you to train for more sets.
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White bread
6. White Bread: You know this principle——Eat less refined carbohydrates because they contain less fiber and nutrients than whole grains, and they increase 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.
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Pasta
7. Pasta: (pasta) Building muscle requires a large amount of carbohydrates as raw materials. More importantly, carbohydrates fundamentally enhance the efficiency of protein metabolism, allowing the ingested protein to enter muscles to help grow. In other words, without carbohydrates, the protein you absorb won't be used well for muscle growth. One cup of cooked macaroni has about 45 grams of carbohydrates, which is the minimum amount a person who has difficulty gaining weight needs at each meal if he wants to gain weight.
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Garlic
8. Garlic: How can a plant that contains essentially no calories, carbohydrates, protein or fat help you gain weight? The answer is that it significantly increases hormone levels in your body. Gaining weight is all about eating the right nutrients—carbohydrates, proteins, and fats—at the right time. But it also requires the right hormonal environment to stimulate growth. Animal studies show that high amounts of garlic combined with high protein intake increase testosterone and decrease muscle breakdown. This is exactly a growth-promoting state.
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Yogurt
9. Yogurt: Natural yogurt, whether low-fat or full-fat, can be purchased in health food stores. Your best bet is yogurt that contains active "good bacteria." This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance. This good bacteria boosts the immune system and increases absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage...
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Olive oil
10. Olive oil: Research shows that olive oil inhibits inflammation in the body. Reducing inflammation means better recovery. Olive oil also provides hormone-like substances that increase testosterone, and like any fat, it provides a large amount of calories to help the body enter a growth-promoting state. It's also rich in healthy fats.