If you want to gain muscle, exercise alone is not enough. Brown rice + meat = muscle gain

Do you feel that you have been exercising regularly and working out hard every time, but you still can't develop perfect muscle lines? A Japanese fitness expert certified by the American College of Sports Medicine pointed out that in addition to exercise, it is also important to supplement protein if you want to increase your body's muscle mass. He recommends eating meat foods rich in essential amino acids with brown rice to help protein absorption, and continue to do muscle strength training. Having perfect muscle curves is no longer a dream.

In his book "10 Minutes of Micro-Fitness Every Day, Japanese Fitness Experts Teach You How to Easily Solve Hunchback, Turtle Neck, Back Pain, Shoulder and Neck Pain", James Shuichi Nakano, a Japanese fitness expert certified by the American College of Sports Medicine, pointed out that in recent years, people have begun to pay attention to the severity of sarcopenia. Insufficient muscles will not only make you hunchback, walk slower and slower, look old and weak, and lack energy, but will also greatly increase the chances of falling, fractures, and being bedridden.

Increase body muscle mass exercise + protein intake is very important

Although muscle loss is an inevitable part of aging, starting at age 30, most people's muscle mass decreases at a rate of 1% to 2% per year, and the loss is faster after age 60. Between the ages of 20 and 70, up to 40% of muscle mass may be lost, mostly in the lower limb muscles. Moreover, people who are malnourished, do not consume enough protein, or rarely exercise will lose muscle faster.

However, the biggest difference between muscle degeneration and the degeneration of other organ functions is that muscle loss is reversible. As long as you exercise deliberately and continue to build your muscles, sarcopenia will never become a part of your life. However, if you want to increase muscle mass, in addition to exercise, it is absolutely essential to supplement your diet with enough protein.

Red meat, white meat and other meat foods are high-quality sources of essential amino acids

Protein is an essential element for the composition of muscles, skin, and blood. If you do not have chronic kidney disease, the daily protein intake should account for 12% of the total calories (the allowable range is 10-14%). That is, the daily protein intake for adult men is 70 grams, and for women it is 60 grams. Converted based on body weight, it is approximately 1.1 grams per kilogram of body weight, which should be evenly divided into each meal.

Protein is composed of about 20 kinds of amino acids, 9 of which are essential amino acids that the human body cannot synthesize on its own and must be obtained from food. Leucine, one of the essential amino acids, can stimulate the body to synthesize skeletal muscle protein. Foods rich in essential amino acids such as leucine are mostly meat foods such as red meat, red fish, and white meat. It is recommended that you consume ingredients with a higher amino acid score.

Vitamin B group helps protein absorption Brown rice + meat = muscle-building diet

In addition, eating protein foods with B vitamins will help protein absorption, and brown rice is one of the foods rich in B vitamins. The nutrients in brown rice mainly come from the bran, germ and endosperm. Although the germ only accounts for 2% of the seed, it accounts for 97% of the nutrition of the entire seed. It is rich in B vitamins, vitamin E, and polyunsaturated fatty acids, and is a source of carbohydrates with high nutritional value. For those who don’t get diarrhea when eating brown rice, don’t forget to eat it with meat, which can effectively increase muscle mass!