Broccoli
The content of vitamin C in broccoli is the highest among vegetables. A half cup of broccoli contains 60 mg of vitamin C. The study found that athletes who supplemented with vitamin C suffered less muscle damage after training than those who took placebo.
Brown rice
Compared with polished rice, brown rice contains more arginine and lysine. Researchers at the University of Houston found that people who took arginine and lysine supplements had 21.5 times more muscle-building hormones than those who took placebo.
Low-fat ice cream
Do not completely reject chocolate, because eating chocolate can supplement magnesium. Plus, your biceps, triceps, and all your other X-heads need calcium to properly execute your nerve commands. And ice cream cocoa provides calcium, with just half a cup of ice cream containing 63 mg of calcium.
Honey iced tea
Memphis University researchers found that people who regularly eat these sticky foods maintain higher levels of glucose for longer periods of time. Because it helps store glycogen, which is the energy source for muscles.
Steak
Steak “builds” muscle better than other proteins. At the same time, steak can also help increase the content of testosterone-promoting amino acids in the body. Testosterone increases your weight-bearing capacity and builds more muscle.
Almond
Almonds contain a lot of magnesium. A study by Western Washington University showed that increasing magnesium intake increased negative gravity by 20% more than taking a placebo.
