Fitness enthusiasts are aware of the importance of protein for fitness, muscle gain, muscle repair process requires a large amount of protein to benefit, in addition to protein also increases the feeling of satiety in order to effectively help people reduce fat.
Meat is usually used to get protein, such as beef, chicken, fish, and so on, but which of these different sources of protein is most helpful to those who want to gain muscle?
In general, you need 10 to 14 grams of protein per day in your diet to gain 1 pound of muscle over the course of a week.
When the fitness person of a lot of increase muscle is exercising, dietary respect can match chicken breast meat to regard increase muscle as reduce fat meal, because chicken breast meat besides low fat, the most important thing is it is rich in protein.
A 3-ounce, or 85-gram, piece of skinless chicken breast contains 29 grams of protein, more than the same size as top beef, Turkey, or salmon.
Boiled chicken is the most commonly used cooking method for fitness and muscle building people. The rich protein content and easy cooking of chicken are the main reasons. In addition, it is easy to digest and can improve energy efficiency, making it the most popular muscle building food.
However, chicken is low in iron, the most essential mineral for making hemoglobin. When the body is deficient in iron, it will feel sluggish during training and reduce the efficiency of training, making muscle growth difficult.
Therefore, it is better to combine some iron-rich foods such as pig liver, shellfish or oysters.
Beef has always been one of the foods that many weight exercisers love to carry, because beef contains a number of fitness-enhancing elements, such as zinc and magnesium, which are minerals that help build proteins and promote muscle growth and muscle strength. Most importantly, it also increases the efficiency of insulin anabolism.
In addition, beef is rich in a high proportion of high-quality protein, a 100 grams of beef contains as much as 20% of the protein, can provide many high-quality protein for muscle formation.
The amino acids in beef are closer to what people need and are easily absorbed by the body, and the creatine content in beef is very high, which is very important for people who need to grow muscles and strengthen themselves. In the process of muscle training can also make the muscle more endurance.
Most of the creatine that bodybuilders eat after training is also made of beef.
Fish is the best source of single protein, it is rich in omega-3 polyunsaturated fatty acids and protein, vitamins and calcium, phosphorus, potassium, iron and other minerals, which can accelerate recovery after exercise and reduce muscle protein breakdown.
Fish can also prevent stroke, effectively reduce blood lipids and cholesterol, and improve cardiovascular disease and lower blood pressure.
Salmon is an excellent source of muscle buildup, it helps repair muscles, it helps inhibit cortisol, and it takes most of the glucose the body absorbs into its muscles, rather than converting it into fat.
However, due to increasing marine pollution, many fish may contain high levels of toxic substances, such as mercury.
When industrial waste water is dumped into the sea, many marine plants and plankton in the water today contain mercury, which in turn can become a food source for some smaller fish. As a result, medium-and large-sized fish that eat plankton and small fish accumulate mercury as a result.
Particular attention should therefore be paid to high levels of contamination when selecting fish, such as tuna, which are more likely to accumulate mercury.
What kind of meat is good for fitness?
It all depends on your fitness goals:
- For muscle building you need beef for protein because it contains natural creatine which can help with your muscle building program.
- Chicken and fish are the best choices for those who want to lose weight. Because these two kinds of meat have low fat content, they are very good food for those who want to lose weight.
In addition, please keep in mind that every food has a certain amount of ingredients required by the human body, the need for a balanced diet is not partial food, in order to effectively increase and reduce fat and maintain good health.