Muscle growth is inseparable from the synthesis state in the body, and the synthesis state is determined by hormones in the body. Anabolic hormones are a general term for some hormones in the body that promote anabolism. In addition to the well-known testosterone, insulin also promotes anabolism. Testosterone is a type of male hormone that stimulates muscle tissue to absorb amino acids, promotes the synthesis of nucleic acids and proteins, and promotes the growth of muscle fibers and bones, thereby promoting muscle growth. Insulin can promote glycogen synthesis, allowing muscles to store more energy and speed up recovery. At the same time, it also has a synergistic effect with growth hormone in promoting muscle growth to better promote muscle growth.
Promote testosterone synthesis zinc
Zinc is an active component of human enzymes, which can promote the production of testosterone, thus promoting muscle synthesis. When it is deficient, it can affect muscle synthesis. In addition, zinc is an important cofactor in the synthesis of proteins and nucleic acids. The actual daily zinc intake of many men is often only 2/3 of the recommended value. If they exercise a lot, they will be more deficient in zinc, because men lose more zinc when they sweat.
Zinc is mainly found in seafood, beans, meat and whole grains. One piece of lean beef, about 2 pounds, provides half of an adult's daily requirement of zinc.
Promote testosterone conversion into vitamins
Vitamin C is a nutrient that men rarely pay attention to, but it has an important impact on the production of androgens. The experimental results of William Harris, a professor of obstetrics and gynecology at the University of Texas in the United States, showed that men were given 1,000 mg of vitamin C every day. After taking it for 60 days, their sperm count increased by 60%, their motility increased by 30%, and abnormal sperm disappeared. reduced. thisThis is because vitamin C can convert more pregnenolone into testosterone.
Vitamin C is mainly found in vegetables and fruits, such as green vegetables such as green peppers, spinach, and cauliflower; fruits such as citrus, lemon, grapefruit, strawberry, papaya, mango, kiwi, and cantaloupe. It should be noted that vitamin C is easily evaporated when exposed to heat. Denatured, so these fruits and vegetables are best eaten raw.
Sugar (carbohydrate) is the most direct component that affects insulin secretion, and it is the cheapest. Reasonable sugar supplementation can significantly affect the secretion level of insulin, allowing insulin to be used by me to promote muscle synthesis. The correct approach is that most sugars should be supplemented by complex carbohydrates such as staple foods. Simple sugars such as glucose, white sugar, and sports drinks are only suitable for supplementing in appropriate amounts before, during, and after exercise. In order to maximize the anabolic opportunities after training, it is best to arrange 25% of the total daily intake after training, and consume simple sugars (glucose, sucrose) and complex sugars (such as oligosaccharides) in a ratio of 1:3. sugar), which is conducive to the rapid and sustained release of insulin (a hormone that promotes glycogen synthesis) and avoids hypoglycemia.
Insulin synergist: chromium
Sugar can promote the secretion of insulin, but for insulin to work, it depends on another important factor - chromium. Each molecule of insulin needs to consume 2 to 3 atoms of chromium to work. A lack of chromium in the body will affect the function of insulin. reduce. Chromium is the most easily deficient element in the human body, and exercise itself can easily cause chromium deficiency.
Chromium-rich foods are similar to zinc. Zinc-rich foods such as seafood, beans, meat, and whole grains can also supplement chromium.