Muscle growth requires nutritional strengthening. If you want to show beautiful muscles in summer, you must pay attention to nutritional supplement and strengthening from now on. Men who are in the process of bodybuilding and shaping will definitely be able to see changes in their muscles in just a few weeks by starting from the following aspects.
Take a 75kg bodybuilder as an example
Breakfast: 5 slices of sliced bread or 2 steamed buns, 2 bags of milk (500 ml), 1 egg, 3 egg whites
Breakfast: 1 banana, 1 cup of whey protein drink (280 ml)
Lunch: 250g rice/steamed buns, 200g chicken breast/fish/beef, 1 vegetable (about 200g), 1 peach/apple/banana, 500ml milk
During exercise: Fitness drink (before, during and after exercise) 500ml
After exercise: 25 grams of muscle building powder (take immediately after exercise), 5 grams of creatine (take immediately after exercise)
Dinner: 200 grams of rice or noodles, 200 grams of chicken breast/fish/beef, 1 vegetable (about 200 grams), 1 apple/peach/banana, 500 ml of milk
Interpretation of dietary nutrition
1. Provide sufficient calories to the body
In order to promote muscle growth, caloric intake must reach more than 50 kcal per kilogram of body weight per day. If a 75-kg man wants to gain weight quickly in a short period of time, he will need to consume 3,750 kcal per day. These are Heat can not only meet the energy needs of basic functions of tissues and organs, but also provide sufficient heat for muscle synthesis.
It is recommended that muscle-building enthusiasts eat 4-5 meals a day, and they can consume food appropriately during work breaks, after exercise, or before going to bed.
2. Protein is an important material for muscle synthesis
In this recipe, almost every meal contains high-quality protein, such as eggs and egg whites for breakfast, beef and chicken breasts for lunch and dinner, as well as whey protein drinks and muscle-building powder after exercise. These foods are all Is the main source of protein.
The main component of muscles is protein. Without an adequate supply of protein, the muscle fiber structure cannot be built, and it will be difficult for the muscles to become strong. Muscle proteins may even be broken down due to excessive training.
3. Carbohydrates cannot be ignored
Many muscle-building enthusiasts attach great importance to protein supplementation, but ignore the intake of carbohydrates (staple food). Muscle gainers should consume at least 400-500 grams of staple foods every day, such as bread, rice, steamed buns, noodles, etc. The main nutrients in these foods are carbohydrates.compound. It is worth mentioning that fruits also contain certain carbohydrates. Muscle gainers can eat more fruits, such as bananas, grapes, etc., during snacks and after exercise to increase their carbohydrate intake. The energy supply ratio of dietary carbohydrates should reach 60%.
Carbohydrates are the most important, direct and economical source of energy for the human body. Appropriate carbohydrate intake can not only provide enough high-quality energy for exercise, but also minimize the proportion of muscle breakdown for energy during strength training.
4. Trace elements should be strengthened
Although the demand for micronutrients is very small, not only cannot it be ignored, but it should be emphasized. For example, vitamins B1, B2, and B6 in the B vitamins are closely related to energy metabolism and protein and amino acid metabolism. Vitamin B6 is a cofactor that catalyzes many amino acid reaction enzymes. These enzymes play an important role in protein metabolism. Trace amounts The chromium in the element has the effect of reducing fat and increasing muscle. While promoting the burning of fat in the body, it can also promote the growth of muscle protein... Therefore, muscle-building enthusiasts need to strengthen the supplement of trace elements, such as increasing the diversity of food and avoiding Partial eclipse, eat enough vegetables, fruits, etc.
In addition, as sweat loss increases during exercise, the body will also lose a large amount of vitamins and trace elements. Therefore, muscle gainers should supplement in an appropriate amount every day, and drink sports supplements with multivitamins and trace elements before and after exercise. Drinks are very necessary.
Interpretation of nutritional food
Sports drinks should be consumed during exercise to supplement the energy consumption, water loss, and loss of vitamins and other nutrients caused by mass training. Taking fitness drinks as an example, 50 grams of solid fitness drinks contain 232 kcal, which can ensure energy supply during strength training, avoid muscle protein decomposition for energy, improve exercise effects, and avoid fatigue. In addition, Danshenyin also contains a variety of minerals, vitamins, taurine, etc., which can supplement electrolytes and vitamins while supplementing sugar.
Muscle building powder
The muscle synthesis factor creatine and carbohydrates are supplemented in a ratio of 1:7 for the best absorption effect. Immediately after exercise training, consume protein and carbohydrates in a ratio of 1:4. The body can absorb and utilize it well and eliminate fatigue faster. Muscle-building powder combines the nutrients needed for muscle growth in scientific proportions, so it has a significant muscle-building effect.
Creatine The use of creatine can often make muscle growth twice the result with half the effort. It is also currently recognized as a safe and effective muscle-building nutritional supplement, which can significantly increase lean body mass and strength for muscle-building enthusiasts. Oral creatine can increase the creatine phosphate content in muscles by 20%, increasing muscle explosive power and endurance, allowing bodybuilders to perform higher-intensity training through the cycle of "muscles produce strength, and strength produces muscles".Promote muscle growth. At the same time, creatine brings water into the muscles, increasing the size of muscle cells, which helps muscle cells absorb amino acids, synthesize proteins, increase the rate of muscle protein synthesis, and promote muscle growth.