Now as women's awareness is increasingly awakened, fitness is not only for men, many women also want to fitness, so that they have a proud good body, a good body will of course not only attract the opposite sex, their own physique becomes better, healthier, the final beneficiary is of course themselves. In the fitness at the same time we also need to increase our weight through diet, so as to better show the beauty of women's curves. So what food is more effective to choose in the process of muscle gain? Let's take a look at it!

The nutrients women need to gain muscle

whey protein

The best food for women to gain muscle is whey protein, because most girls do not want to increase fat while gaining muscle, and whey protein is actually just a component of milk, so that the body can be very well absorbed, and will not be easy to gain weight, but for muscle gain does have a very good effect. Whey protein can quickly raise the concentration of amino acids in the blood, and after we exercise, it is good for muscle growth and repair. Whey protein also contains essential amino acids and branched-chain amino acids, as well as leuko-amino acids, all of which are able to make muscle growth faster in order to achieve the effect of muscle building.

Casein

Casein is also a component in milk, about 80% of the milk. The casein component decomposes more slowly and the body does not absorb it all quickly. But because of this, it can always exist in the body, and because of the slow decomposition, it can maintain the concentration of amino acids in the body for a long time, which is very useful for rebuilding muscle.

Various fruit, vegetable and meat proteins

Fruits, vegetables and meat proteins are very good at repairing muscles and are well absorbed by the body. The food can be very good for muscle repair if we eat them after a workout. The common ones are peas, soybeans and chicken breast, as well as beef and so on. Among them, the protein content of beef is very high, we can choose to eat more beef. The protein of beans is also good.

The muscle building foods in life

Milk

Milk is a high protein food, generally after our high-intensity fitness training, because the body consumed a lot of calories, and this time is also the body to gain muscle, so in this drink milk can not only glycogen recovery, but also muscle repair. Full fat milk with high satiety can also reduce the subsequent eating to achieve the effect of muscle gain and fat loss.

Eggs

Eggs are an essential protein food for fitness professionals. Eggs not only contain a lot of protein needed to build muscle, but also many other nutrients that the body needs. For example, vitamin choline, lutein, vitamin B complex, vitamin D and other nutrients are essential for the body to help with vision.

Chicken breast beef eat up

When it comes to fitness muscle building, chicken breast and beef is certainly not missing, is an important source of protein to repair our muscles. But we must be light in cooking taste, less salt and less oil to reduce the burden on the body.

Drink more water and eat vegetables and fruits

Want to fitness muscle gain, water, vegetables and fruit is also indispensable. First of all, fitness to supplement high protein, if you have not consumed so much protein before, the body must take time to adapt, more likely to cause constipation, indigestion and other problems, so in order to help the body effectively digest protein, you must drink more water, you can drink tea, you can also drink plain water, pay attention to the high sugar content of carbonated drinks to drink less, vegetables and fruits, especially leafy greens and water containing more The fruit should also be eaten more.