Do you have to eat to gain muscle? Have you eaten the right one?

Eat to gain muscle? Have you eaten the right one?

The sentence "Three points to practice and seven points to eat" is already tired of saying it. If you want to gain muscle, you can practice well. The key is to rely on eating!! But few people really understand the meaning of this food. Eat muscle, but have you eaten the right one?

Eat too much at a time

This error is mainly related to the amount of food. Please try to reduce the intake of each meal and increase the total intake of nutrients by increasing the number of meals.

This is because when people eat a lot of food at a time, The body only uses some of the nutrients, including calories, which can easily cause calorie gluten and convert them into fat.

So we recommend bodybuilders to eat 5 to 8 meals a day. Each meal may as well eat only one protein drink, a piece of whole wheat bread or a small cup of pasta with chicken breast.

Remember: Eating less and more meals regularly can accelerate protein synthesis and avoid the secretion of fat-promoting hormones.

Intake of too many calories

You really need 6,000 kcal per day Is calories used to gain muscle? Is 5000 suitable? Or 4000?

Growing muscle requires a lot of calories. However, calories mainly depend on each person's metabolic rate and daily activity level. For bodybuilding enthusiasts, you need to consume about 50 kcal per kilogram of calories, which means that a person weighing 75 kilograms needs 2800 to 3300 kcal per day. For ordinary people, the calories will be slightly less. In other words, if your metabolic rate does not reach the level of professional bodybuilders Average level, however, if you consume 5,000 kcal per day, you will definitely get fat quickly.

Taking 40 kcal per kilogram of body weight as an example, after 1 to 2 weeks, if you look in the mirror, if you find that your belly is getting bigger, it proves that your calories are too high. If your weight increases but still maintains a normal body shape, you might as well try to gradually increase your calorie intake according to the increase rate until you reach your best level.

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To ensure muscle growth does not increase body fat, you must pay attention to two meals: breakfast and The meal after training. These are the most critical meals of the day, which determines whether you can successfully gain muscle or miss it. Through it, consume more carbohydrates, protein and a small amount of fat.

A rich breakfast, our body will release anabolic hormones to promote muscle growth, and at the same time, it will also inhibit the secretion of catabolic hormones. The meal after training is also very important. The muscles after training are like a vacuum cleaner. It will absorb all nutrients as much as possible to promote muscle growth and avoid the body storing fat.

In contrast, if you don’t eat enough after breakfast and training, It will greatly reduce the recovery effect and also reduce your metabolic rate. Do you know what it means to reduce the metabolic rate? - gain weight!

Not intake of enough carbohydrates

Protein is the most critical nutrient for muscle growth, but carbohydrates also play a crucial role. Especially after training, if you consume too low carbohydrates, the body will not be able to get enough calories to ensure muscle growth.

If you want to gain weight, you need to consume 4-6 grams (g) of carbohydrates per kilogram of weight. Cortisol in the body will interfere with the assimilation of testosterone in the muscles Effects lead to muscle decomposition, so pay special attention to intake of carbohydrates immediately after training to help reduce the level of cortisol in the body.

Don't eat before training

Researchers found that it is very important to supplement the body with carbohydrates before training. These nutrients will directly serve as energy substances to save your muscle energy reserves, and they will promote the body's anabolic process faster and more effectively. Within half an hour before exercise, you need to supplement 40 grams of carbohydrates, and you may wish to choose some sports drinks.

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Relying on weight loss foods

To achieve muscle building, you may consume low-calorie foods rich in protein, such as chicken breasts, fish and egg whites, etc., which are rich in protein, such as chicken breasts, fish and egg whites. , and consume a lot of vegetables to suppress appetite.

So, many bodybuilding enthusiasts hope to maintain low body fat levels through diet during the weight gain stage. But in fact, they often cannot see obvious muscle growth. Why? The reason is testosterone. Too little fat intake (such as the food above) may cause a drop in testosterone levels. Unexpectedly, vegetables rich in fiber will also interfere with the metabolism of testosterone hormone, which causes slow muscle growth.

The correct food choice should be thin Beef or eggs mixed with eggs (half a whole egg and half an egg, for example, eat 6 eggs and remove 3 egg yolks), you can also choose protein powder for protein supplementation. At the same time, you don’t have to be jealous of low-fat yogurt, milk, cheese, etc. They will promote your recovery ability and muscle growth ability, and help you achieve your ultimate goal.

Ignore important nutritional supplements!

I often warn everyone! Nutritional supplements are not magical potions, and they will not let you turn into Popeye if you take them! But Congregate Ming’s use of fitness nutrition supplements is something that every fitness enthusiast needs to learn!

Whey protein provides you with a high-quality protein source. Creatine can help you synthesize ATP quickly, help you increase strength, glutamine, and branched chain amino acids help you recover your muscles and prevent muscle loss. These are all very good supplements!

What you need to do is to choose a nutrition supplement that suits you, cooperate with your diet, and provide sufficient raw materials for your muscle building project!

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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Skip recovery time

The core of muscle building training requires you to know the right diet. One of the biggest mistakes that muscle building enthusiasts are prone to make is to think that the best nutritional methods can replace appropriate rest.

Although good nutrition can also inhibit the secretion of pro-decomposition hormones, it is limited, and rest will reduce the secretion of pro-decomposition hormones. Training without fatigue is ineffective training , Training without recovery of fatigue is harmful to training.

If you avoid the misunderstandings we pointed out above, but the muscles still do not grow, it proves that you do not have enough rest time.

Please remember that if you train too much, not only will the muscle grow, but it will cause serious damage to it. At that time, the ideal nutrition method will not help you. Take a closer look at your training schedule and add 1 to 2 days of rest time.

Dreams change overnight!

You will not become a Hulk when you wake up! Similarly, if you want to become a "natural big guy", you only need to do everything well, including training, nutrition, and recovery. Then wait for the precipitation of time. Persistence is always the two most important words!

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Further reading:

Muscle-building class: Muscle-building is a technical job, training and eating both

Fitness nutritional supplements, detailed explanation of carbohydrates, fat, protein

The principle, function, and usage method of muscle-building powder