Nutritional tips for beginners of bodybuilding

Nutrition is essential for everyone. People who engage in bodybuilding training need more adequate nutrition. However, they do not know that such training will not achieve good results. Therefore, beginners should pay attention to the following 5 major bodybuilding nutrition.

Principle:

　　1. Replenish enough calories. Muscle growth consumes energy. Without enough calories, it is impossible to ensure the normal growth of muscles.

　　2. Supply enough carbohydrates. During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, provide energy, and prevent muscle breakdown caused by training.

　   3. Supplement: High-quality protein raw materials. Protein is the cornerstone of muscle composition and the basis of muscle growth. Therefore, sufficient high-quality protein must be consumed every day.

　　4. Promote synthesis and reduce decomposition When muscle synthesis is greater than decomposition, muscle growth, and vice versa. Therefore, pay attention to anti-muscle decomposition and promote protein synthesis.

　　5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body is crucial to the synthesis of muscle protein. The hormone levels can be regulated through diet and nutritional supplements and stimulate muscle growth.

　　Diet nutritional supplements for beginners

　　1. Dietary arrangements

　　It is more appropriate for beginners to adopt the "5-meal eclipse method": that is, eating 5 times a day. The proportion of 5 meals is 20% of the total amount of breakfast, 10% of the morning meal, 30% of lunch, 10% of the afternoon meal, and 30% of the dinner.

　　2. Composition of meals

　　The daily recipe is equipped with: moderate protein, less fat, and high content of carbohydrates. The ratio of the three main nutrients should be around 25:20:55.

　　The content of carbohydrates such as steamed buns, noodles, rice, and sweet potatoes, etc. is very high, and can be used as the first choice.

　　Protein is the most important source of nutrition for muscle growth. Bodybuilding trainers should focus on non-fat or low-fat foods, such as skim milk, egg white, fish, peeled poultry, steak, etc.

　　Fatty acids that are needed to maintain normal growth but cannot be synthesized in the body are called essential fatty acids, and are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but will not increase the incidence of cardiovascular diseases.

Risk chance.

　　3. Eat more alkaline foods

　　The body fluids of normal people are weakly alkaline. After fitness exercise, sugar, fat and protein in the body are decomposed in large quantities, producing acidic substances such as lactic acid and phosphoric acid.