8 Fast-Acting Fitness Foods

Having a strong and firm body is every man's dream, but in life, due to the pressure of work and study, we don't have time to exercise ourselves. How can we quickly train a good body? Let the editor show you below.

1. Salmon

A 6-ounce (170-gram) serving of salmon provides 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduces pain and aids muscle repair, and it helps suppress cortisol.

As cortisol levels drop, testosterone levels gradually increase, helping muscles grow. A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to enter the muscles instead of being converted into fat.

2. Lean beef

Many people who have trouble building muscle mistakenly discard fat, thinking it 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 testosterone synthesis. Of course, beef is also rich in creatine, vitamin B and zinc.

3. Eggs

Nutritionists use a variety of different methods to rate the growth-promoting abilities of various protein foods. Eggs rank near the top of almost every scale.

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, all of which help muscle growth. Egg yolks may not be ideal during the sculpture period, but don't forget them during the off-season weight gain period.

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 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 is no accident that the big guys in the 60s and 70s - Arnold and Franco - drank so much whole milk.

5. Apple juice

The irony is that going to the gym like crazy is actually to tear your muscles apart. You will reap the rewards later, when your body starts to repair itself, and it will recover in excess. Drinking 12-16 ounces of apple juice before going to the gym can provide 45-60 grams of carbohydrates and quickly.

6. White Bread

You know the rule - eat less refined carbohydrates because they have less fiber, fewer nutrients, and raise insulin levels than whole grains. That's true a lot of the time.

However, white bread is really good for you after a workout because you need easily digestible carbohydrates to restore your depleted muscle glycogen levels and boost insulin secretion to help muscle growth and suppress post-workout cortisol.

Four slices of white bread provide about 50 grams of easily digestible carbohydrates.

7. Pasta

Muscle growth 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 the muscles to help growth.

In other words, without carbohydrates, the protein you absorb will not be well used for muscle growth. A cup of cooked macaroni has about 45 grams of carbohydrates, which is the minimum amount a person who has difficulty gaining weight needs per meal to gain weight.

8. Garlic

How can a plant that contains virtually no calories, carbohydrates, protein, or fat help you grow flesh? The answer is that it significantly increases the hormone levels in your body.

Gaining weight is all about taking in the right nutrients at the right time - carbohydrates, protein and fat. But it also requires the right hormonal environment to stimulate growth.

Animal studies have shown that high intakes of garlic and high protein intakes increase testosterone and reduce muscle breakdown, which is a growth-promoting state.