A physical body that builds muscles and is inseparable from nutrition

Fashionable and masculine men should have developed muscles, a strong body, a well-proportioned body shape and a positive posture!" This is the qq signature of Wang Peng, a fitness coach in a gym in Zaoying Beili, Chaoyang District, Beijing.

As a professional fitness coach, Wang Peng received the most consultation on how to develop a bodybuilding muscle. "Fitness is a physical exercise that is generally healthy and artificial to strengthen physical fitness. Most people who exercise in the gym all year round, especially men, will pay attention to bodybuilding exercises, which can not only improve their health level, but also develop a well-proportioned and beautiful figure."

The jargon in the bodybuilding industry is "Half-building and muscle building rely on training, and half rely on eating".

The bodybuilding and building bodybuilding cannot be separated from nutrition

Many bodybuilding enthusiasts He is keen on sweating in the gym. He can't wait to lift dumbbells and do side curls as soon as he enters the gym. "Bodybuilding does not mean that the more you practice, the greater the intensity, the better the muscle building effect. People who exercise muscles should not ignore another key factor - nutrition." Wang Peng reminds fitness experts that muscle building requires not only scientific exercises, but also reasonable nutrition.

The human body needs to consume a certain amount of heat energy when maintaining life and performing various life activities, and bodybuilding training is inseparable from the supply of energy. Wang Peng, who teaches nutrition courses, gives bodybuilding enthusiasts a lot of pertinent opinions: "During bodybuilding training, the energy consumed by the human body, especially the skeletal muscle, is greatly increased. In order to promote muscle growth, caloric intake must reach 50 kcal/kg weight." 　　Based on the age, gender, physical fitness and physical condition of the exercise population, a personalized and scientific dietary nutrition plan can effectively ensure the scientific nature of fitness and reflect the effect of fitness. In this regard, Wang Peng said that most gyms in China are unable to equip professional sports nutritionists, and most fitness coaches are "part-time" nutrition consultants.

The energy during bodybuilding training is mainly provided by glycogen. Qi Yan, an sports nutritionist at the Nutritional Work Steering Committee of the China Food Industry Association, introduced the nutritional supplements in bodybuilding training: "The most effective way to supplement glycogen is to eat carbohydrate-rich foods before training or during breakfast, and pay attention to supplementing sports drinks before, during and after exercise to provide a continuous stream of exercise. ”

"It’s good to supplement rice, steamed buns and other staple foods such as rice, steamed buns, but before training, you can choose calorie foods such as oatmeal porridge and bananas. Sports drinks should be supplemented in time during exercise. Fitness drinks can supplement the water lost by the human body due to exercise and supplement some elements to prevent lactic acid from causing muscle soreness due to exercise, and reduce muscle decomposition caused by insufficient sugar supply during training." Qi Yan introduced.

Animal and plant protein powder is a muscle-building supplement recommended by Wang Peng to bodybuilders. Qi Yan explained that "high-quality whey protein can better promote muscle growth and prevent muscle decomposition. Some high-end whey protein products can also increase protein content and promote the absorption of whey protein in muscle cells."