What should I eat to increase muscle mass when exercising?

When exercising, what you most want to see is the growth of muscle tissue, which helps to shape your body and reduce fat. In addition to doing certain strength training, diet adjustment is also very important. Only through a good diet can you achieve perfect results. You should eat some lean beef, more eggs and salmon, and some fruits and vegetables on a regular basis, which will help increase your body's muscle capacity.

1. Eggs

Muscle fibers are mainly composed of protein, and if you want your muscles to grow, you must have adequate protein intake. Eggs are at the top of the protein food list. The protein they contain is the most capable of satisfying the body's protein needs and is relatively easily absorbed and broken down into amino acids, which serve as raw materials for muscle growth. Eggs also contain healthy fats, saturated fats, lecithin, etc., all of which can help muscle growth.

2. Lean beef

Too little saturated fat intake will harm the levels of hormones such as testosterone and insulin-like growth factor, which can help grow muscle, so the saturated fat contained in lean beef can help muscle growth.

3. Salmon

Salmon is rich in protein and omega-3 fatty acids. In addition to protein which can help muscle growth, omega-3 fatty acids, a healthy fat that can reduce swelling and pain and help muscle repair, can help inhibit cortisol. When cortisol levels decrease, testosterone levels will gradually increase, thereby helping muscle growth.

4. White Bread

Compared with whole grains, white bread contains less fiber and nutrition, which can increase insulin levels. However, since more easily digestible carbohydrates are needed after fitness to restore the body's muscle sugar levels and increase insulin secretion to help muscle growth, white bread becomes a better choice. Eating 4 slices of white bread provides about 50 grams of easily digestible carbohydrates.

5. Yogurt

Yogurt is rich in protein and calcium. The protein can help muscles recover and grow, while the calcium can control muscle contraction and reduce fat storage.

6. Protein powder

The main ingredients of protein powder are whey protein, soy protein or casein. Eating an appropriate amount of protein powder after fitness can replenish the lack of protein in the body, help muscles recover and grow, and increase muscle strength.

7. Olive Oil

The unsaturated fat in olive oil can increase testosterone levels in the body. It can also promote fat consumption under the premise that the fat intake in the diet does not exceed the daily recommended amount, helping the body enter a growth-promoting state.

8. Nori

Nori is rich in magnesium, with 460 mg of magnesium in every 100 grams of nori, and magnesium plays a relatively important role in muscle-building exercises. Magnesium can promote the energy metabolism of fat, sugar, and protein, support protein synthesis, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism. It is an important nutrient for the formation of muscle tissue. Therefore, eating some seaweed during fitness can also help build muscle.

9. Papaya

Potassium is a relatively rare mineral among most people who work out to gain muscle, and low potassium levels will inhibit protein synthesis and the production of growth hormone, thereby affecting muscle growth. Papaya can provide a lot of potassium, which is very helpful for the production of muscle glycogen and can also improve muscle contraction ability.