If you want to get better fitness results, you must not only do the exercises in training, but also pay attention to your diet during fitness. What to eat and how to eat during fitness and muscle building is also a big knowledge. Eating right can double your results, so do you know what we should eat during muscle building? Let’s go take a look below!
1. Eat a lot of complex carbohydrates
Consuming carbohydrates before training can help prevent muscle loss and provide alternative fuel to fuel muscle protein. When the diet is low in carbohydrates, glycogen is depleted and your metabolism switches to burning fat and amino acids for energy, burning dietary protein and your own muscles for your moderate intensity workouts Supply energy.
2. Supplement enough protein and eat more high-protein meat that is nutritious and low in fat.
Supplement high-quality protein raw materials: Protein is the cornerstone of muscle composition and the basis for muscle growth, so you must consume sufficient high-quality protein every day. A moderate high-protein diet can stimulate and promote the metabolic function of muscle synthesis, thereby maintaining a low body fat posture and improving metabolism.
Protein: Beef (high in protein, the first choice for promoting muscle growth), eggs, dairy products, fish, shrimp, lean meat, chicken breast.
3. Eat more vegetables and fruits
The intake of vegetables is the most important. Vegetables are low in calories and can provide many nutrients that are lacking in the daily diet, such as fiber, vitamins, minerals and phytochemicals. If you want to build strong muscles, you must first increase the intake of vegetables in your diet.
During daily exercise, you should eat vegetables regularly. When you exercise excessively or feel tired, you should increase your intake accordingly. Such as: asparagus, broccoli, cabbage, mung bean sprouts, mushrooms, onions, peppers, spinach and pumpkin.
In addition, the overall food intake during the muscle building period should be 10-20% more than the usual diet.In case of fat accumulation, eat as much as possible.