Eat this way to gain muscle! Don’t be afraid of not gaining meat!

Diet to build muscle: How to arrange your meals a day!

I want to build muscle! In addition to ensuring high-quality training as the basis for muscle growth, the most important word is one: "Eat"

Eating is a science for fitness. It is not about eating when you are hungry, and eating as long as you are full! It is not about eating whatever you like to eat like a greedy cat?

What to eat to build muscle? When to eat? How to eat

What to eat: sufficient protein, low-content fat, and a large amount of carbohydrates. Among them, the three main nutrients, protein, carbohydrates, and fat The example should be about 30 to 50 to 20.

Source of high-quality protein: lean meat, eggs, fish, shrimp, seafood, dairy products, whey protein powder

Source of high-quality carbohydrates: rice, pasta, brown rice, oats, wheat, potatoes, sweet potatoes, fruits, etc.!

High-quality fats: nuts, fish oil, vegetable oil

How to eat: Eat less and more meals to avoid unhealthy cooking methods (fried, barbecued, marinated)

How to eat less and more meals?

1. Breakfast: Breakfast has no food supply overnight, the body It is urgent to need calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" very slowly and can provide energy for a long time, which is a good choice.

Of course, you also need to intake protein to maintain the continuous flow of amino acids in the blood, which helps prevent muscle catabolic.

Suggestions: 3 boiled eggs, two slices of bread, 1 cup of milk

2. Add meals in the morning: About 3 hours after breakfast is the time to eat again. It is one of the smaller meals of the day. Just make the body provide energy for the rest of the morning and keep the continuous supply of amino acids in the blood. Proper amount of protein plus some carbohydrates can be consumed

Suggestions: Mix protein powder and water, milk or juice evenly to drink (30 grams); oatmeal cookies or bread 40 grams

3. Lunch meal: The focus of lunch is protein + complex carbohydrates + vegetables.

Protein foods such as beef and fish are the best choice for the muscle building stage, because they can provide extra calories in addition to protein (fat) ). The fat contained in salmon and other fish are healthy fats. As for carbohydrates, you can choose any complex carbohydrates you want to eat, such as potatoes, rice and pasta.

Suggestions: 200 grams of steak; 2 sweet potatoes or potatoes. 200 grams of vegetables, appropriate amount of fruit

4. Before training: Before training, you should consume some complex carbohydrates at least one hour before training to prepare glycogen for the body! You can also take creatine and glutamine half an hour before training

Suggestions: 150 grams of sweet potato rice pasta, etc.; 5 grams of glutamine or creatine

5. After training: After training and dinner A meal consists of two parts

The first is the ingredient within 30 minutes of training. Whether you are trying to increase muscle mass or reduce body fat, you should consume simple carbohydrates to supplement the sugar reserves consumed during training.

The ideal way is to consume protein and carbohydrates at a ratio of 1:2. It is ideal to consume 25-30 grams of protein, because you must ensure sufficient amino acids to rebuild muscles, and you cannot slow down the absorption rate of simple carbohydrates due to excessive protein intake.

The second part is to consume about an hour later. It consists of solid foods and should include a compound carbohydrate (such as rice, potatoes) and high-quality protein (such as steak). Also eat a lot of vegetables;

Suggestions: After training: 50~100 grams of juice and 20 grams of whey protein are mixed and mixed to drink; one hour after training: 200 grams of fish; 1 bowl of rice; 1 bowl of mixed vegetables; appropriate amount of fruit!

6. Half an hour before bed: The most important part of this meal before bed is protein, to ensure that the body is provided with amino acids at all times when sleeping. Try not to consume carbohydrates, because they are more likely to be converted into fat during rest.

Suggestions: Mix protein powder and low-fat milk to drink (20 grams of protein)