How to eat rationally for muscle building

Larry Scott, the first Olympic bodybuilder in 1965, once said: "Ninety percent of bodybuilding comes from nutrition." "Nutrition is like the raw materials for building the body. Without reasonable nutrition, it is difficult to grow muscles." So how is it reasonable to eat? Wang Peng's recipe formula is: moderate protein foods plus low-fat foods and higher carbohydrate foods.

　Muscle growth requires sufficient raw materials, and many people are "what eats will grow." The wrong idea is to intake too much meat. "Protein is the raw material for muscle growth, but if these proteins are obtained by eating meat alone, the subsequent intake of excessive fat. In the end, the muscles do not grow, but they will grow fat." Wang Peng suggested choosing the right food to supplement protein. "You should choose meat foods with low fat content, such as lean beef, fish, etc., and chicken protein is a good choice."

Although protein is an important raw material for muscle building, it is not The more you eat, the more beneficial it is to gain muscle. "The protein needs of muscle-building people is indeed more than that of ordinary people. For ordinary people who gain muscle, 1.6 to 2 grams of protein per kilogram of weight per day can fully meet the needs. Excess protein cannot be used by the human body." Qi Yan believes that excessive protein is harmful from a medical point of view and will increase the burden on the human liver and kidneys. A long-term high-protein diet will cause abnormal liver and kidney function. A large amount of protein will also produce a lot of toxic waste during the metabolism process. , which causes fatigue to occur earlier and weakens the training effect.

　　　Body bodybuilding and muscle building requires supplementing sufficient energy and protein, but is it important for supplementing vegetables and fruits? Qi Yan explained that if supplementing with rich vitamins and minerals contained in vegetables and fruits is not paid attention to, it will greatly affect the effect of muscle building. "Muscle-building exercise also consumes a large amount of vitamins and minerals. If it is not effectively supplemented, it will easily cause disorders of energy and material metabolism, and the body will be tired very quickly."