No protein, no fitness! But 90% of people eat the wrong ones!

How to eat to cultivate muscles?

　　　Fitness! Eating is a science! When it comes to eating fitness, we have to say that high protein! Protein is an essential element for synthesis of muscles and is also a most concerned issue for all fitness enthusiasts!

　　　Protein is very important! So there are many misunderstandings about protein!

　　　 If you want to practice muscles, you have to drink high protein drinks?

　　   If you want to practice muscles, you have to drink high protein drinks?

　　  There are no more than a long time to practice muscles, so you have to rely on high protein?

　　 Muscles need to rely on protein to repair growth, so you need to consume a lot of ingestion?

　　 Muscle lines rely on reducing body fat, so I should eat less carbohydrates?

　　About fitness nutrition !Do you have these questions?

　　The key points compiled below can help all friends with similar questions find the answer!

　　1. If you want to train your muscles, you have to drink high-protein drinks (protein powder)?

　　More situation is that because after exercising for a period of time, you still can't train your muscles, so you start to seek to eat high-protein to solve the problem. In fact, the key to effectively growing muscles is definitely not just "eat"! Intake of enough protein to build and repair muscles is important, but taking natural dietary intake is very enough!

　The meaning of supplements like protein powder is to supplement the insufficient parts of your daily diet !Ordinary fitness enthusiasts can easily get enough protein in their daily diet. Professional athletes and bodybuilders need a lot of protein, which is not easy to obtain before choosing!

　　The purpose of protein nutritional supplements is convenient and fast, but they cannot only pay attention to nutritional supplements and ignore normal diet. A normal diet is the basis of everything: if it is a regular meal after exercise, just eat directly. Eating after exercise will not make you fat. What will make you fat is that you take too much calorie intake in one breath, and taking too much calorie intake in one day. The main reason for fatness is to get fat!

　　Enough training can help you grow muscles, and your muscles grow in sleep .

　　To make muscles grow, "quality sleep" is also a key. If you have irregular work and rest, staying up late and sleep less will affect the muscle growth effect! Not to mention, training requires sufficient intensity and quantity! Most people have insufficient exercise intensity, insufficient frequency, or insufficient exercise intensity, and do not master the appropriate resistance and rest time... The problem of not being able to get muscles is due to the training situation, and protein is just one of the factors.

　　So, unless you have achieved high-quality sleep, proper training, and balanced nutrition, then consider whether you need to supplement high-protein nutrition products.

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

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2. Muscles need to rely on protein to repair and grow, so I need to take a lot of protein in daily life?

　　Intake of protein immediately after exercise can help muscle repair, rebuild and new generation; but the more you eat, the more you absorb, so you don't need to take too much in a single time!

　　So, how to intake enough protein under a normal diet?

　　　If you are a healthy adult with regular exercise, take 0.8-1 per kilogram of weight .7g of protein. Usually bodybuilders need to take more than 2g per kilogram of body weight. Ordinary people can take an integer of 1g for calculations. Suppose a 50kg exercise girl who consumes 50g of protein every day is enough.

　　  The more protein you eat, the better! When the amount of protein you consume exceeds the amount of muscles and other tissues the body needs to build, it will be converted into fat and stored!

　   Select the protein quality of food carefully! Is it easy to digest and absorb? Does it contain all essential amino acids (amino acids that the human body cannot synthesize by itself)? They are all points to consider when choosing food.

　　According to the "protein digestibility correction amino acid score PDCAAS", high-quality ones include: "eggs", "milk", and "lean meat" "Fish, shrimp, "poultry," soy protein, etc.!

　　In addition to evaluating the quality of the protein, don't forget to consider other factors of the ingredients, such as trace elements (vitamins and minerals) accounting for other calories!

　　3. Muscle lines rely on reducing body fat, so should I eat less carbohydrates?

　　It is necessary to reasonably control carbohydrates during part-time work! But we should not forget that it is the source of important motivation (energy) for our body!

　　Many people eat less carbohydrates when they lose fat, so early After eating a little in the afternoon, you won’t eat it! Rely on high protein to support it!

　　In fact, just patronizing protein supplements and ignoring carbohydrate intake will also make you a body that is difficult to nourish your skin!

　　For energy replenishment, carbohydrates are the most and most direct. When there is insufficient carbohydrates, proteins will be used to generate energy; this is the situation we least want to happen, because no one wants to work hard to be broken down and lost!

　　I believe everyone doesn’t want to see the consequences of muscle loss!

　So, Please remember that you cannot only supplement "pure high protein" after exercise and ignore carbohydrates, especially high-intensity exercise! The body must replenish calories to perform subsequent metabolism. Carbohydrates are the energy source that is directly and quickly absorbed by the body! Let the body always maintain the "metabolic synthesis" state, rather than "decomposition and synthesis (energy loss)" state

　　Last tip: What you should know about high-protein nutrition products:

　　There are many types of high-protein nutrition products, and some products have a high calories. When you exercise inadequately, you will consume a large amount of foods. When calories come in, the calorie intake is greater than the consumption. Not only does not grow muscle, it may also lead to high body fat!

　　There are many types of high-protein nutrition: including "carbohydrates and proteins" or "protein-based" products. The nutrition label will be stated. Be sure to see clearly! After exercise, the body not only needs protein, but also carbohydrate supplements to help the body be in a good metabolic and synthesis state. Therefore, if you really want to eat, which one should you choose, this must be taken into consideration.

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Can you drink soy milk after fitness? Is it good to drink soy milk for fitness?

　　Fitness: Eat animal protein or plant protein?

　　Fitness Nutrition Class: Teach you step by step to write a nutrition plan