What can I eat to grow muscle?

Every man hopes to have a good figure so that he can bring a sense of security to the people around him. The symbol of a man's good figure is nothing more than muscles. Strong muscles make men look more secure, so many men want to build muscles through various means. In addition to obtaining muscles through exercise, muscles can also be obtained through diet. Many foods can help synthesize muscles.

1. Lean beef:

Many people who have trouble building muscle mistakenly discard fat, thinking that doing so will increase body fat. However, the saturated fat in beef, in synergy with the omega-3s in fish, can actually help muscle growth. Too little saturated fat intake can compromise levels of testosterone and insulin-like growth factor, hormones that help build muscle. Beef is also a source of cholesterol, the main raw material for the body's own synthesis of testosterone. Of course, beef is also rich in creatine, vitamin B, and zinc.

2. 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 are losing 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, preventing 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 coincidence that the big guys in the 60s and 70s - Arnold and Franco - drank so much whole milk.

3. White Bread:

You know the rule - eat less refined carbohydrates because they have less fiber, less nutrients, and raise insulin levels than whole grains. That's true a lot of the time. However, white bread is actually very good for you after a workout. Because you need easily digestible carbohydrates to restore your depleted muscle glycogen levels and raise insulin secretion to help muscle growth and suppress cortisol after training. 4 slices of white bread can provide about 50 grams of easily digestible carbohydrates.