Nutritional Q&A: How to eat muscles and grow the fastest?

As a fitness novice, you may have some understanding of the importance of fitness nutrition, but some confusion may still exist in your heart. How to do it! Please follow us!

　　3 common nutritional questions and answers for beginners

　　1. How to eat to make muscles grow faster?

　This is a very common question. Think of your muscles as a warehouse of proteins, you must always supplement new proteins to make it bigger and bigger. You also need enough carbohydrates, which can reduce the decomposition of muscles after high-intensity exercise to a minimum. It can also provide you with energy!

　　Replenish enough calories to give your body enough energy. Eat 5 to 6 meals a day. You can arrange it like this: 45-50% carbohydrates, 30% protein, and 20-25% fat. The daily protein intake must reach per kilogram of body weight. 1.5~2 grams.

　　2. How to eat to make fat consume faster?

　　There is no doubt that reducing carbohydrate intake is the main method. This is because a low-carb diet will reduce the insulin level in the body, which is an important hormone that promotes fat accumulation. It is also the main source of energy storage. But it cannot be reduced too much. It should be noted that high calories and high sugar-raising levels of carbohydrates are eaten less.

　　The intake of protein cannot be reduced, and the same is true for fat (but it should be noted that this low-carb diet can only be implemented in the short term, not long-term, otherwise too low carbohydrates will have an adverse effect on the body).

　　Overall, control the calories provided by carbohydrates to 30% of the total amount, and the remaining part is divided by protein and fat. Match. Can increase protein intake!

　　3. Do you need to eat before and after training?

　　Eat both at both times. Studies have shown that eating something before and after exercise can promote muscle synthesis of new proteins, while preventing its own protein degradation.

　　Before exercise: Eat some slow-absorbing carbohydrates one hour in advance, such as oats, and eat 10-20 grams of high-quality protein 5-15 minutes before training. The easiest way is to prepare a protein drink yourself.

　　After exercise: Intake of quick absorption of carbohydrates immediately can restore your glycogen reserves and blood sugar levels. Promote protein synthesis and prevent catabolic!

　　Intake of protein after exercise can promote muscle growth and maintain positive nitrogen balance. Strength training increases the amino acids and absorption transmitted to the muscles Therefore, if you take protein in time after exercise, the greater the stimulation of protein synthesis in the muscles

　　No matter whether you are gaining muscle or losing fat, you need to supplement it, but the amount of supplements is different! Carbohydrates need to be properly controlled for fat loss, while people who have gained muscle need a large amount of carbohydrates

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