Muscle-building diet plan - Nutrition is your food and clothing parent

Muscle-building diet plan - Nutrition is your parents of food and clothing

　　Where does muscle come from? Quality training? Yes,

　What should I do if I want muscles? Quality recovery? Yes,

　　What else is there? - Quality nutrition

　　Remember: In the muscle world, nutrition is your parents of food, nutrition comes from food, food is your brothers and sisters, and it is your greatest dependence.

Food is the fuel for your training and the raw material for your muscle growth. Without enough building materials, you cannot build skyscrapers. The same is true for muscle growth.

　　Nutrition is crucial to the repair and growth and development of muscle tissue. You must, especially in a muscle-building stage with a high-intensity training plan. If you don’t eat the right food or eat enough, no matter how hard you train, you won’t grow. Fitness friends often say, “Abs are cast in the kitchen”

Not only the abdominal muscles, but also clearly tell you: biceps, triceps, shoulders, back and every body part are the same, so don’t ignore your muscle-building diet plan?

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All fitness men are most eager to know Answer (Nutrition)

How to eat muscle growth?

In order to maximize muscle growth and minimize body fat gain, in your muscle building plan, you will need to eat your weight multiply by 20 calories (big calories). For example, a 150-pound man will need about 3,000 calories.

6 meals a day: This does not include your protein powder drink supplement after exercise.

Multiple meals a day can allow amino acids and glycogen to flow into the body continuously. Amino acids can repair muscle tissue, and glycogen can ensure high insulin content and prevent muscle decomposition. On the one hand, if you only eat 3-4 meals a day, but also have to take into account adequate nutritional intake, this will promote body fat and cause blood sugar to fluctuate.

1. Each meal must contain about 35-45 grams of protein, 50-70 grams of carbohydrates, and 15-25 grams of fat.

2. Each meal must contain healthy and low-fat proteins, mixed with one to three types of carbohydrates (complex carbohydrates, dietary fiber, fruits) and a healthy source of fat. Your daily nutritional ratio will be about 35% protein, 50% carbohydrates, and 15% fat.

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What to eat to gain muscle?

The muscle building stage is best to mix proteins, carbohydrates and fat from different sources. This can provide your body with a more comprehensive amino acid and some essential trace elements nutrients. Not only that, if you are asked to eat the same food every day, you will definitely feel bored, which leads to your eating Not enough, you cannot get the ingredients needed to build muscle.

　　　　Protein food examples: whey protein powder, lean beef, chicken breast, fish, egg white, cheese, beans and tofu.

　　　Carbohydrate food examples: sweet potatoes, potatoes, all kinds of pasta, all varieties of rice, bread, oats, corn, fruits such as bananas, etc.

　　　A food examples that benefit fatty acids: almonds, all-natural almond butter, peanuts, all-natural peanut butter, avocado, egg yolks, sunflower seeds, flax seeds, coconut oil and olive oil.

　　　A water examples: Not being able to consume enough water every day will hinder muscle growth. So how much is enough to drink? 75% of the human body All are water. When the body is dehydrated, the water will leave the muscle cells and let the body enter a state of muscle loss. Research has found that even a slight dehydration will reduce muscle strength. Ensure that 3.8 liters of water are consumed every day.

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High-calorie junk food?

ONO!

The high calories that junk food brings to you are not the energy source you need. So hamburgers, fries, pizza, potato chips, candy and fried chicken wings should not appear in this diet plan.

However, we need high carbs. When training large muscle groups such as legs, you can be more flexible to eat more carbs before and after training.

Alternatively, you can choose to schedule a high carb day once or twice a week, but still make sure you eat healthy. You just eat more carbs on the day or two, and it is best to eat these carbs rich in 1-2 hours after training.

Summary: If you don’t have enough calories, your body won’t have enough energy to maintain exercise intensity. In addition, you also need enough raw materials to help muscle recovery, healthy testosterone levels and muscle development. You need enough raw materials to grow!

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