Carbohydrates
If you eat too little, protein will be used as energy for the body, making it no longer meaningful to eat more protein. Therefore, we should eat high-quality starches such as whole grains, sweet potatoes, pumpkin and oats.
Iron and zinc
Without iron and zinc, nutrients can hardly be delivered to different parts of the body, the effectiveness of natural muscle synthesis will be poor. You should eat red meat to supplement iron, and eat clams, oysters, and crab to supplement zinc.
Vitamin B
Lack of exercise will lead to poor metabolism. Vitamin B can boost energy metabolism and trigger the body's synthetic function.
Calcium
bone synthesis will affect muscle synthesis, so calcium also plays an important role. We should supplement 1,000 mg of calcium per day. Recommended ingredients include dairy products, black sesame, tofu, kale, amaranth, etc.
Vitamin D3
In addition to being associated with bone synthesis, D3 deficiency can also make the body susceptible to inflammation, thereby inhibiting muscle synthesis. We should take 600 IU D3 per day. Sunbathing may help a little.
