Vince, the famous American bodybuilding coach, believes that 85% of bodybuilding training is related to diet and nutrition. It is not advisable to practice without eating or to eat without practicing. Scientific training not only emphasizes overload and high-density training, but also emphasizes nutrition and recovery to obtain super-compensation.
We believe that dietary nutrition is very important, because only reasonable nutrition can promote the growth and development of muscles. "Half depends on training and half depends on eating."
(1) Bodybuilding and fitness trainers should pay attention to a balanced diet
There are 6 categories of nutritional ingredients in recipes, namely:
1． protein.
2. carbohydrate.
3. Fat.
4. vitamins.
5. Minerals (inorganic salts).
6. water.
The first three categories are energy-producing and therefore very important.
For bodybuilders, they should pay more attention to consuming more protein, because protein is the main component of muscles and some major substances in the human body, such as plasma proteins, hemoglobin, hormones, vitamins, enzymes and antibodies. But excessive intake will also increase the burden on the liver and kidneys. In order to quickly promote muscle growth and development on exercise days, you should eat more foods high in protein, foods that are easy to digest and absorb and have high biological value (table below).
Food biological price list
< /p>
A balanced diet for bodybuilders should include the following 5 groups:
Group 1: Meat, poultry, fish.
Group 2: Eggs, milk, dairy products.
Group 3: Cereals (rice, bread, cereal).
Group 4: Vegetables, fruits, legumes, nuts.
Group 5: Fats (cooking oil, butter, etc.).
(2) This is what you should eat to gain weight
Peter Lemon, professor of exercise physiology at Kent State University in the United States, said: "The basic material of human protein is amino acids. If you want to increase muscle mass, you must consume a certain amount of amino acids." Professor Lemon believes that due to methodological errors, most of the Scientific research tends to underestimate the amount of protein the human body needs to maintain nitrogen balance. His experiments confirmed that if bodybuilders were allowed to eat at a daily intake of 3.5g of protein per kilogram of body weight for 6 months, the results would increase in muscle mass and The increase in physical strength was better than that of the bodybuilders in the control group who consumed 2g of protein per kilogram of body weight per day. And 1 gram per kilogram of body weight per day is the recommended dietary amount, which shows how big the difference is.
If you want to gain weight and build muscle mass, you must eat more foods with high protein content (table below).
Protein content comparison table in food
If you want to gain weight, you must eat more often. Eat 6 meals a day, one meal every 3 hours.
If you want to gain weight, you must eat more cooked meat, cooked vegetables and washed raw vegetables.
If you want to gain weight, you must stay as quiet as possible and reduce energy consumption.
If you want to gain weight, you should lie down after eating, or raise your legs so that 1/3 of the blood in the body is concentrated in the gastrointestinal department.
If you want to gain weight and muscle mass, you must also stop smoking. Because smoking will increase blood sugar and destroy appetite. In addition, regular smoking will shrink capillaries and hinder muscle growth.
(3) Diet for clear muscle lines
Bodybuilding competitions must not only look at the size of the muscle mass, that is, the circumference, but also the muscle lines.The clarity of the strips and the degree of muscle mass separation. The muscle lines of those excellent bodybuilders will radiate dazzlingly: the chest radiates from the sternal manubrium to the acromion, the front, middle and rear deltoid muscles radiate with rays, the two heads of the biceps begin to separate, and the quadriceps begin to separate. Three heads are clearly visible, the buttocks become rounded to a square, the triceps of the calf shrink into a small hill, and the triceps of the brachii can be clearly seen in the shape of a "herringbone", etc. The blood vessels throughout the body are prominent and the muscle lines are clear, which reflects the body's physical strength and beauty. To achieve such results, in addition to training, you should also pay attention to your diet.
1． Eliminate all carbohydrate foods from the diet and focus on fish, eggs, and meat. But after 4 to 5 days, you should eat a meal based on various carbohydrates, such as batter, potatoes, etc., otherwise the muscles will disappear and the strength will be weakened.
2. While eliminating fatty foods in the diet, take some anti-fatty liver agents or fat-consuming agents.
(4) Diet after intense training and nerve fatigue
Bodybuilding training, like weightlifting training, requires constantly increasing the weight (i.e. intensity) lifted, so as to improve nerve strength, increase strength, and increase muscle mass. High-intensity training requires lifting the highest weight, or even the ultimate weight. According to research, more than 90% intensity mainly increases nerve strength, so nerve muscles are easily fatigued. In order to eliminate nerve fatigue, in addition to special recovery training, such as relaxation exercises, listening to light music, and dancing, you must also pay attention to your diet.
1． Eat more high-protein foods (foods high in phosphorus).
2. Eat more dairy products (yoghurt, cheese, etc.).
3. Eat more fresh vegetables.
4. Eat more fresh fruits, such as oranges.
For fitness, it is very important to replenish protein in a timely manner, so in addition to the usual diet, friends who train intensively can take it with muscle-building powder to achieve better muscle-building effects. Here we recommend a muscle-building powder from the famous sports nutrition brand Muscle Technology.
【Scan the QR code to buy now】
(Note: During the purchase process, customers will be required to provide their personal ID number, which is only used for customs clearance and will not cause any inconvenience to your life.)
How to consume:: 5 scoops per serving, add to 16 ounces of water or skim milk and shake well before taking. It is recommended to use skim milk for best results. The dosage can also be divided into two doses according to personal preference. The best time to take it is before and after exercise or between meals in the morning and evening.
Applicable people: thin body, muscle gain, fitness enthusiasts, low body fat rate, breaking through the plateau period, high-intensity training
About Muscletech
This is an international company that has been in the field of sports nutrition brands for 20 years. After 20 years of ups and downs, it has established an excellent brand reputation and unanimous recognition from consumers across the United States and around the world, and has gradually established itself in the global nutrition industry. Set industry standards, lead the industry, and become a global iconic sports nutrition brand.
[Follow the official WeChat public account of Muscle Network]
A lot of discount coupons are waiting for you, be the first to know about special offers
One-click inquiry on order logistics
There is also a cute customer service girl to flirt with~
