Muscle-building Foods

How does muscle develop?
When you push the muscles in the gym, you're not building them, you're actually tearing them apart. This is the time when your muscles get ready for real growth. This is an important issue you need to know when planning your muscle nutrition. Much of your muscle will grow while you rest, especially while sleeping.

When should I eat?
As mentioned above, most of the muscle you develop while you sleep

. So if you are looking to build muscle, eat before bed. The second most important time to eat is right after training. Your muscles will immediately go into recovery mode as soon as you finish exercising, so give them nutrition after exercising as soon as possible
Another important issue is to eat regularly and continuously.



As you may not know, a professional bodybuilder eats eight meals a day. However, they do not eat much, only eat enough for 3 hours later. Imagine your body like a race car, if you pour too much gas, you will make it heavier and slow down. Conversely, you should only pour enough gas for your journey. When you eat too much in a meal, your body will not use up those nutrients immediately, but will store them as fat. By eating small meals continuously, you just give your body what it needs and your body will use up everything you give them. This also means that your muscles grow faster and reduce your fat storage
Protein builds muscle
Protein is required for muscle repair and building new muscle.



How much protein does your body need? There are many factors that influence this problem such as goal, weight, gender, etc. My advice is to eat as much protein as possible, especially at important meals (after exercise and before). when sleeping). Protein-rich foods include: chicken, red meat, fish and eggs.
Carbohydrates provide energy to your body
Carbohydrates will provide the energy you need for the heavy lifting in the gym. Carbohydrates will release energy slowly to ensure to keep your body energized throughout the day. Your diet should include foods like rice, black bread, brown rice, and potatoes.If you eat too many carbohydrates in one meal, your body will tend to store them as fat.



Sufficient amount of Carbohydrates at each meal.
Summary
This article is only about muscle building foods. Hopefully it will give you the best general idea of what foods and how to eat them for the best results in muscle growth. Remember: Eat several small meals throughout the day, eat before bed, eat plenty of protein and a small amount of Carbohydrates at each meal. Good luck!
Bonus: Protein and Carbohydrate-rich foods
Protein (unit: gram)
Dry squid: 60.1
Dried fish: 43.3
Peanuts (peanuts): 27.5
Black beans (seeds): 24.



2
Green beans: 23.4
Beef: 21
Chicken meat: 20.3
Pig skin: 23.3
Lean pork: 19
Pig liver: 18.8
Duck meat: 17.8
Pork bacon: 16.5
Carp: 16
Sesame: 15.4
Chicken eggs: 14.



8
Fatty pork: 14.5
Flipped duck eggs: 13.6
Duck eggs: 13
Dry bread: 12.3
Tofu: 10.9
Pate: 10.8
Rice: 7.9
Bread: 7.9
Dumplings: 6.



1
Fresh cow's milk: 3.9
Breast milk: 1.5
Beer: 0.5
Banana leaf stoppers: 0.0
Carbohydrate (unit: gram)
White sand: 99.3
Tapioca: 84.3
Sticky rice: 74.9
Rice: 76.



2
Bread: 52.6
Dumplings: 47.5
Sweet potatoes: 28.5
Noodles: 25.7
Potatoes: 21
Beer: 2.3
Banana leaf stoppers: 0.0.

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