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《增长肌肉的 多种饮食方法（a variety of diets designed to increase muscle mass）》由会员上传分享，免费在线阅读，更多相关内容在教育资源-天天文库。
1、增长肌肉的多种饮食方法（Avarietyofdietsdesignedtoincreasemusclemass）The10bestfoodsformusclegrowth1,salmon.6ounces(170grams)ofsalmonprovides34gramsofprotein,4gramsofOmega-3fattyacids,ahealthyfatreducingswellingandhelprepairmuscle,anditcanhelpsuppresscortisol.(cortisollevelsdropandtestosteronelevelsrisegradually
2、,helpingmusclesgrow)RichinOmega-3fattyaciddietcanalsomakethemostoftheabsorptionofglucoseintomuscleratherthanintofat.2leanbeef.Manypeoplewhoaredifficulttogrowmusclesmistakenlythrowawayfat,whichtheythinkwillincreasebodyfat.However,theOmega-3fishsynergy,beefinsaturatedfatcanactuallyhelpmusclegrowth.To
3、olittlesaturatedfatintakecandamagelevelsofhormonessuchastestosteroneandinsulin-likegrowthfactors,whichhelpincreasemusclelevels.Beefisalsoasourceofcholesterol.Cholesterolisthebody'smainsourceoftestosterone.Beef,ofcourse,isalsorichincreatine,vitaminsBandzinc.3eggs.Nutritionistshavemanydifferentwaysto
4、ratetheabilityofvariousproteinfoodstopromotegrowth.Eggsareattheforefrontofalmosteverystandard.Becausetheyaremosteasilyabsorbed-thebodycaneasilybreakthemdownintoaminoacids,therawmaterialformusclegrowth.Wholeeggsarealsorichinhealthyfats,saturatedfatsandlecithin,whichhelpmusclesgrow.Theeggyolkmaynotbe
5、idealduringthesculptureline,butdon'tforgetitduringthenonseason'sweightgainperiod.4wholemilk.Ifyou'rereallyhardtogrowheavybutveryeagerflesh,don'tdrinkmilkfatandfat!Thoseareforpeoplewholoseweight.16Ouncefullcreammilkprovides16gramsofproteinand16gramsoffat.Comparedwithotherfoods,fatsinmilkareusuallysh
6、ortchains.Shortchainfatspromotesynthesis,preventmusclebreakdown,andtheyarelesslikelytobestoredasbodyfatthanotherfats.MilkfathelpsthebodyabsorbvitaminDandreducetheriskofcancer.Thebigguysof60and70s-ArnoandFrancodranksomuchwholemilk,notbyaccident.5,applejuice.Ironically,goingcrazytothegymisactuallytea
7、ringthemusclesapart.Afterthatyouwillreap,whenyourbodybeginstorepairandisoverrestored.Drink12-16ouncesofapplejuicebeforegoingtothegym,providing45-60gramsofcarbsandquicklysupplyingyouwithenergy(becauseofthegl
