Seven-time "Mr. Olympia" winner and famous movie star Arnold Schwarzenegger is an idol worshiped by most bodybuilding enthusiasts. Even today, his incredible biceps and pecs are still talked about. The purpose of bodybuilding is to effectively increase muscle mass in various parts of the body through training. Scientific training methods can finely sculpt muscles and make them more perfect. For the majority of bodybuilding enthusiasts and athletes, they should first focus on the growth of muscle mass. There are many factors that affect muscle growth, among which age and nutritional issues are the most important, especially scientific nutrition, which can make you succeed or fail.
Bodybuilders have well-developed muscle volume and clear muscle lines. This is the result of long-term overload and high-intensity strength training. It is also inseparable from scientific and reasonable nutrition. Reasonable nutrition can enhance the muscle gain of strength training. Effect, the following is a review of sports nutrition foods that affect muscle growth during bodybuilding.
1. Sports nutrition foods with clear effects
1. Creatine
Creatine is a natural substance found in meat and fish foods, and is also normally contained in the human body. Creatine phosphate, synthesized from creatine and phosphoric acid, is one of the main energy substances in the human body. The daily requirement of creatine for ordinary people is 2 to 3 grams, half of which is obtained from food, and the other half can be synthesized from arginine, glycine and methionine in the human liver, kidney and pancreas.
There are many studies on the impact of creatine on exercise ability. Supplementing creatine can improve exercise ability and promote recovery after training. Studies have reported that taking 20 grams of creatine per day (or 0.3 grams/day/kg of body weight) for 4 to 7 days can increase the concentration of creatine and creatine phosphate in muscles by 10 to 30%.
2. Whey protein
Many studies believe that athletes need to increase their protein intake in their diet. Athletes should consume approximately 1.3~1.8g/kg of protein per day. international sports campJose Antonio, president of the Nutrition Society, recommends that for athletes who want to increase muscle size, the daily protein intake is about 1.5 to 2.0 grams/kg of body weight. Taking bodybuilding with a weight of 75 kg as an example, you need to consume 110-150 grams of protein every day. If you only consume it from food, you need 30-50 egg whites or 500-750 grams of lean beef. Therefore, with such a large protein requirement, it is necessary to choose some high-quality protein supplements as a supplement in addition to diet.
Whey protein is a type of protein extracted from milk using modern production technology. It is not only easy to digest, but also has a high metabolic rate. It has a high effective utilization rate and is quickly absorbed after hydrolysis. Nitrogen can be used within a few minutes. Peaks within muscles and can provide large amounts of essential amino acids.
3. Weight gain powder and muscle gain powder
One of the most common methods used by athletes to increase muscle size is to add extra calories to their diet. Research has consistently shown that simply consuming 500 to 1,000 more calories in your daily diet will lead to weight gain. However, only about 30 to 50% of the weight gained by a high-calorie diet is muscle, and the remaining part of the gain is It's adipose tissue. Therefore, increasing caloric intake can increase muscle size, but the accompanying increase in fat tissue is what every bodybuilder wants.
Weight-gaining powder and muscle-gaining powder are a type of high-calorie nutritional supplements. Its main ingredients include carbohydrates, proteins, various vitamins and trace elements. Some also add creatine, glutamic acid, branched chain Amino acids, carnitine, methyl chromium, etc. can maximize the supplement of various nutrients required for bodybuilding training. There is an unwritten saying in China that any protein content above 33% is a muscle-building powder, and anything below 33% is a weight-gaining powder.
4. Glutamine
Glutamine can increase muscle cell volume and stimulate the synthesis of muscle protein and glycogen. Therefore, supplementing glutamine (6~10 grams) before or after exercise can promote protein synthesis, thereby obtaining greater muscle volume and glycogen. strength.
2. The relationship between muscle growth and age
Human muscle growth is constantly changing with age and can be divided into three stages: rapid growth, relative stability, and significant decline. From the time a man is born, as his body continues to grow and develop, his muscles increase year by year, reaching the highest value at the age of 25, and then slowly declining year by year. It reaches its highest value in women around the age of 22. The water content of muscles in teenagers is higher than that of adults, while the reserves of muscle protein and energy substances are lower than those of adults. The muscle fibers are thinner, the muscles are weak, the endurance is poor, and they are prone to fatigue. The younger the age, the greater the difference from adults. Therefore, younger teenagers should not engage in long-term, large-volume, high-intensity muscle training. After adolescence, muscle growth is relatively stable. At this time, large-volume and high-intensity training has the best effect. Training during the period of significant muscle decline has a similar effectIt is worse, but as long as the body is healthy and proper muscle training is carried out, good results can still be achieved.
Compared with ordinary people, people who regularly engage in bodybuilding exercises have more energy substances adenosine triphosphate and creatine phosphate in their muscles, richer blood vessels, and stronger acid resistance and anaerobic glycolysis. The higher the training level, the greater the energy reserve, the stronger the endurance of exercise, and the more new capillaries in the muscles. The increase in capillaries can increase the blood flow in the muscles, speed up metabolism, and also increase the size of the muscles. Therefore, only by insisting on long-term bodybuilding training can we strengthen the material metabolism of muscles, increase the energy reserves of muscles, thicken and increase muscle fibers, and increase muscle mass.