Remind you too thin want to increase your muscle, in addition to exercise, we must eat more protein-rich food. Today, the beauty of the small network sent a small welfare friends, after eating the following 10 kinds of food, you can achieve faster Muscle target!
1 whey protein
Rich in whey protein foods: dry cheese.
Whey protein is one of the ingredients of milk, about 20% of milk, but why supplements will emphasize whey protein, mainly because the most easily absorbed, can quickly increase the concentration of amino acids in the blood, and then Help muscle repair and growth, in addition to whey protein is also rich in essential amino acids and branched amino acids (BCAAs) and leucine (leucine or turn to leucine), leucine has been proven to promote Muscle hyperplasia, so do not forget to add some whey protein after training!
2 casein
Foods rich in casein: yogurt, cheese.
Casein is one of the ingredients of milk, about 80% of milk, casein is another common fitness supplement nutrition, and whey protein is different, casein decomposition is slow, but also because of this feature, slow Decomposition of the body to absorb slowly, this advantage is a long time to maintain the concentration of amino acids in the body, can easily make the muscle decomposition and reconstruction, to achieve a balance, so the use of time is used before going to bed.
3 bowl of beans
100 grams of peas have 7.4 grams of protein content, pea protein is a good absorption and rich in essential amino acid plant protein, in addition, because the peas no anti-nutrients compounds, will not inhibit the absorption of vitamins and minerals , And therefore is a high quality plant protein source.
4 chicken
Chicken is definitely a good source of amino acids, a 6 ounce of chicken, 54 grams of protein and 4 grams of leucine, you want to increase the muscle must not miss, chicken breast and chicken meat basically composed Ingredients almost, but because of the high fat content of chicken meat, so eat chicken or choose to peel the chicken breast better!
5 soybeans
Soy protein is also one of the few plant proteins that contain intact essential amino acids, and soy protein is also able to help build or repair muscle, but soy protein is less than 15% of leucine compared to whey protein. In addition, soybeans (immature soybeans) are also rich in soy protein, and soybeans are also rich in soy isoflavones (similar to female hormones), the appropriate supplement for women is helpful!
6 beef
Beef is a good source of protein, rich in protein, essential amino acids and muscle essential leucine. Beef in addition to protein is also rich in creatine and zinc, are helpful to the nutrients, but there are certain beef The amount of fat, so the best before the first beef to remove the excess fat, the more will not intake of excess butter.
7 quinoa
Quinoa is a grain containing a lot of protein, but also a complete essential amino acid cereal, quinoa a lot of species, and Taiwan is produced red quinoa, 14.4% of the protein content, and because it is the grain itself Of the cellulose is also high, red diatoms contain high dietary fiber (dietary fiber) is oats 2.7 times, there are rich nutrients, etc., is a very important source of protein vegetarian, the United States Space Agency (NASA), 1993 Report that "there is no single food to provide all the necessary nutrients to maintain life, quinoa is the plant or animal world, the closest of a grain."
8 salmon
Salmon has a lower protein content than chicken and beef, but it can use the rich OMEGA-3 fatty acids EPA and DHA to make up for this part of the deficiency, and because the salmon's protein is rich in fish oil, it is suitable for eating with vegetables (Especially fat-soluble vitamin high ingredients), it is easy to make rich in fiber, protein, fat, carbohydrate dishes.
9 eggs
Eggs because of the rich high bioavailability of protein, and has been considered to be essential for access to protein foods, an egg with 1.3 grams of BCAAs and 0.5 grams of leucine, almost all the highest concentration of food, in addition to protein Content, egg yolk is rich in vitamin D and cholesterol also help to help muscle construction, of course, many people afraid of eating more eggs, cholesterol will be too high, in fact, eating eggs on the body cholesterol is not very serious, but if Really do not worry, you can not eat eggs every egg
10 brown rice
Compared with other grains, the content of branched-chain amino acids in brown rice is second only to quinoa, but brown rice has a good protein, but it lacks the lysine of essential amino acids, but it can be supplemented from other foods , According to the University of Tampa (University of Tampa) research shows that the benefits of brown rice for fitness is, and then re-training after the supplement of brown rice protein, the impact of muscle similar to whey protein, so vegetarian can be a good protein source.
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