How to eat to gain muscle? Nut tofu is on the list

Mermaid line, vest line, six-pack abs, sculpting the body and having beautiful body curves are the way to go. If you want to increase muscle, what should you eat besides exercising? Is eating meat to replenish fat effective? Many people believe that if they want to have beautiful muscle lines, they should eat more non-vegetarian and meat-based foods in their daily diet. However, American nutritionists have provided 4 kinds of vegetarian foods that help strengthen muscles, allowing people to eat easily while exercising to achieve the effect of increasing muscle.

Many fruits, vegetables and seeds in our daily diet have the effect of strengthening muscles and can be eaten safely even by vegetarians. According to an article on the U.S. Green Planet Network, American nutritionists have summarized four vegetarian foods that can help build muscle.

【Foods to increase muscle】:

Type 1: Nuts

Nuts with a wide variety of crunchy textures are rich in protein, which is beneficial for muscle growth. 1 cup of almonds (about 227 grams) contains 30 grams of protein and 71 grams of "good fat", which are important nutrients needed for human muscle growth.

Type 2: Quinoa

Quinoa is one of the most popular special ingredients in recent years. Raw quinoa looks like rice before cooking, but looks like other grains after being cooked. One cup of raw quinoa (about 185 grams) contains 24 grams of protein and 9 essential amino acids that the human body cannot produce, as well as a large amount of carbohydrates. It can be used as an energy supplement before engaging in long-term high-intensity exercise. The special nutritional value of quinoa has led the United Nations to designate 2013 as the "Year of Quinoa".

Type 3: Fermented black beans & tofu

Both fermented soya beans and tofu are processed soybean products. For fermented soya beans, 1 cup (about 185 grams) contains up to 30.78 grams of protein. Because of their rich protein content, these two vegetarian foods are beneficial to muscle growth and can be said to be excellent substitutes for meat. Tofu not only has a variety of cooking methods, but also helps increase satiety, making it very suitable for consumption after exercise. As for fermented fermented black beans, it can be easily digested and absorbed.

Type 4: Seed foods

In order to provide the next generation with development and growth, most seeds contain large amounts of oil, protein, and even carbohydrates. Therefore, for those who want to build muscle, it is appropriate to moderately supplement with seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds that are rich in protein and "good fats". In particular, flaxseed, which is rich in Omega-3 unsaturated fatty acids, dietary fiber and a variety of antioxidants, is the first choice.