What foods are healthier to eat to gain muscle and weight? What should I supplement my muscle and weight gain?

Title: What foods are healthier to eat to gain muscle and weight? What needs to be supplemented with what you need to gain weight

Fat people generally envy thin people, thinking that thin people will not be fat if they eat, and eat whatever they want without restraint. But fat people cannot understand the worries of thin people, such as being hungry quickly, having no figure, insecurity, and insecurity often gives people a pathological feeling. In fact, if thin people pay attention to diet regulation, they cannot gain weight. So what foods are healthier to eat to gain muscle and weight ?What do you need to supplement with muscle gain? Let me tell you the following! Content comes from "Introduction to Muscle Gain and Re-hand Teaching Course". Learn more about muscle gain knowledge. You can add the assistant teacher WeChat. LGC764

"Training three points and eating seven points" is quite reasonable. There are too many weight gain students who practice hard every day, but ignore the diet, and give up after not many results in a year.

In fact, the reason is very simple. No matter how good the sports car is, you have to cheer him up to run. If you don't eat enough, where does the raw materials come from to support muscle growth?

But here is a cognitive misunderstanding that I want to talk about: muscles do not grow up during training

In the fourth lesson in the previous lecture, when talking about the principle of muscle growth, and the training, tearing muscle fibers, and then the muscle fibers will grow Get bigger.

However, muscles do not grow and grow during training. The muscles are torn into pieces during training, and then recover and grow during the rest time.

This is why the same muscle cannot be trained every day. You destroy this muscle every day and never give time to repair and grow. How can the muscles become bigger?

During this period of excessive recovery, muscle growth must require raw materials, and protein is the raw material for synthesizing muscles. So many people, who only keep training and do not pay attention to diet at all, and then complain about why they have not made progress after practicing for half a year. The raw materials are not given enough. Will the muscles grow out of thin air?

The content comes from "Introduction to Muscle Growth and Rehands" for detailed training plan and diet plan. You can add the assistant teacher WeChat LGC764 Send "diet" to receive

Next is the second point: What are the raw materials for muscle growth?

Everyone should still have this common sense, that is protein;

To put it more deeply here, it is:

Protein is the raw material for synthesis of muscles, so ensuring full intake of protein is a necessary condition for muscle growth. Usually, everyone says that when you exercise, you need to supplement protein, eat protein powder, etc., this is the reason.

Eat protein rich in protein After ingredient food, the protein is hydrolyzed into a polypeptide in the stomach, and then further decomposed into an amino acid mixture in the small intestine. After absorption, it forms a "amino acid pool" in the body, which is used or metabolized by the liver and other tissue cells as the blood circulation.

Most of them are used to synthesize and renew the tissue proteins. For example, if you train your pectoral muscles, your pectoral muscle fibers receive a destruction and tear. These proteins are needed to repair the torn muscle fibers and recover excessively. Growth.

For muscle-building trainers who are in training, if they can consume 2g of protein per kg of weight per day, they will basically meet the requirements of muscle growth. Suppose you weigh 60kg, you should eat enough 120g of protein per day.

Which foods contain protein?

Protein is also divided into two categories: animal protein (such as whey protein, beef protein, casein, etc.) and plant protein (such as soy protein, etc.). Among them, animal protein utilization is relatively high; The utilization rate of plant protein is relatively low and is not suitable for muscle building supplements.

So although meat, eggs, milk and beans are rich in protein, you must choose to eat meat and eggs.

Similarly, if you eat protein powder for fitness, don’t buy any domestic plant protein powder by yourself. It is for health care for the elderly

The content comes from "Introduction to Muscle Growth and Rehands Teaching Course". You can add teaching assistants to know the detailed training plan and diet plan. LGC764 Send "diet" to collect

The third point: Eating protein alone usually has poor results

This is also a common sense misunderstanding that is easy to make mistakes:

Is it possible to train to grow muscles and grow fat smoothly after eating enough protein?

This is definitely not. This is the feedback from many students: Why do I practice very well? I eat a lot of protein and drink protein powder. My muscles just can't get bigger and my weight has not improved?

In fact, I overlooked one thing: the absorption of white matter is a very troublesome thing: I need to decompose amino acids first, then transport and so on. This process consumes energy. Protein can be synthesized and decomposed in the human body. When synthesized] When the body is in a positive nitrogen equilibrium state, the muscles can usually use proteins to repair and grow smoothly.

If the energy is insufficient, the protein utilization efficiency will be very low, and even decompose itself as energy supply to synthesize [decomposition] , do you think muscles can still grow? Therefore, ensuring sufficient energy support is very important for growing muscles.

Where does energy come from? The most direct source of energy around us is carbohydrates. That is, the rice we often eat and various pasta are all sources of carbohydrates.

The energy provided by carbohydrates can effectively support protein absorption and synthesis at the highest efficiency and support muscle growth to the greatest extent. It is a very important macronutrition.

Especially for us thin people, our body metabolism is high, and the energy is In a long-term insufficient state, if you do not consume extra energy, the effect of gaining muscles and weight will be greatly reduced.

Slim people who gain muscles and weight need to consume six grams of carbohydrates per kilogram of weight every day. For example, if you weigh 60 kilograms, you have to eat 360 grams of carbohydrates. This amount is very large and it is not easy to eat enough. Therefore, eating a portion of muscle growth powder after training is very suitable for special groups such as thin people.

The content comes from "Introduction to Muscle Growth and Rehands Teaching Course". You can add teaching assistants to know the detailed training plan and diet plan. LGC764 Send a "diet" to collect

The fourth point: Fat is not an effective muscle-building component

In fact, fat metabolism is incomplete metabolism, and the accumulation of ketone bodies produced may lead to ketoemia. Even if it does not accumulate to the point of ketoemia, due to the lack of carbohydrate intake, insulin function may have a series of problems such as acute disorders.

In addition, in addition to energy supply, carbohydrates will also synthesize muscle glycogen and liver glycogen reserves. Among them, glycolysis of muscle glycogen is the main energy supply method when doing anaerobic exercise, and liver glycogen maintains stable blood sugar. If carbohydrates are insufficient, it will be difficult for the body to use these glycogen reserves and can only use fat oxidation to provide energy, which will not only affect exercise performance (such as dizziness and nausea caused by decreased blood sugar, and the strength caused by muscle glycogen depletion)

Therefore, an effective source of weight gain energy, It is mainly carbohydrates.

In terms of fat, appropriate fat has positive significance for people's physical health. As for the intake, it is enough to properly consume unsaturated fatty acids in daily life to meet the needs of the body. Slim people do not need to deliberately control the fat content in their diet. After all, fat can also provide a lot of energy to support the consumption of some activities and training.

But don't eat foods that are obviously oily, avoid intake of cakes and desserts, and eating coarse grains will make it healthier.

Which foods contain high-quality unsaturated fatty acids?

Nuts, avocados, salmon, etc. are good. Although it is not the focus of weight gain, moderate intake is still good for physical health.

The above content comes from "Introduction to Muscle Growth and Rehands". You can know the detailed training plan and diet plan to add teaching assistant WeChat LGC764 Send "Food" to collect