What should I eat to gain muscle when exercising?

What to eat to grow muscles in fitness

Do you dream of having muscles like a tough guy in a magazine? Do you envy the strong muscles beside you? Desire to become stronger!

And you make up your mind to walk into the gym, have you tried to exercise yourself, but it has not been effective for a long time?

Do you know how it came about when you look at other people's strong muscles and sexy eight-pack abs?

Thinking of this goal, in addition to going through hard work, you also need to eat it all the time.

Of course, eating for fitness and growing muscles and us The three meals a day are different!

The most important one is protein!

To become stronger, you need to eat protein foods. Without enough protein, muscles will not grow. If we eat protein-containing foods (meat, eggs, milk, beans, etc.), the human body will decompose the proteins we eat into amino acids and then combine them into the body's muscle protein. Therefore, if there is not enough protein, no matter how much retraining, it will not grow muscles.

Do you have a big question? That is

How much protein should be consumed in one day?

This problem is very good. A normal person needs to maintain muscle mass per day as much as his weight. That is, a person weighing 60 kilograms of protein per day to get in place. If he exercises for one hour that day, the protein intake will be increased to 1.5/fold. If the exercise time exceeds 1 hour, the protein intake will be increased to 2 times.

How much meat should he eat like this?

100 The lean meat of grams is only 20 grams of protein, a piece of rib is about 25 grams, a big chicken thigh is about 25 grams, and a big chicken thigh is about 6 grams. An egg is 6 grams! So an ordinary man weighing 60 kilograms must eat 2-3 big chicken thighs or 10 eggs (60 grams of protein) a day to meet the protein needs of the day.

And as a fitness enthusiast, you need to increase your muscles and need to deal with high-intensity training, and you must not lose protein!

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