What to do if students don’t eat enough basic diet to gain muscle and weight

The nutrition required to gain muscle and weight is to consume 1.8g protein and 6g carbohydrates per kg of body weight every day, which is more effective for weight gain. Specific recipes are also given. If you have 60kg, you need to eat 108g protein every day and 360g carbohydrate total amount.

But many people have a small appetite and can't eat so much in the recipe. What should I do if I can't eat enough?

First of all, I should emphasize: start with the basic diet. Check your three meals and extra meals. Is there a way to add a little more food? Can I add another meal? Can I change some of the foods in it for those with less fullness to increase the total appetite?

The basic diet is always the most important. Tonics are just an auxiliary, don't put the cart before the horse.

If you really work hard in your basic diet and are still a little short of eating enough, you can use tonics to supplement it.

1

What supplement does a skinny man need?

Suppose you have 60kg and you need to consume 108g protein and 360g carbohydrates a day. In fact, you eat hard on your basic diet and only eat 94g protein and 306g carbohydrates. It can be calculated that the protein is still 14g, and the carbohydrates are still 54g. What is the concept? It is equivalent to when you are about to die of thirst, you need to eat a large bowl of rice and most of the steak. What should you do?

You can see that there are a lot of carbohydrates in general and protein are good. The choice of supplements, whey protein powder that specializes in supplementing protein is not particularly suitable, but contains a lot of calories and carbohydrates. The muscle-building powder is actually very suitable for the current situation.

How much do you eat to eat? How many spoons should you eat? Don’t always ask this question. There are instructions for taking the powder bottle you bought!

Use the masstech muscle-building powder I am currently eating. First look at the label:

Each serving (5 spoons) contains 131g carbohydrate and 63g protein. In fact, everyone who bought it knows that the spoon is very large, and the amount of 5 spoons is mainly for Americans' physique. Chinese people generally don’t need so much.

Each serving (5 spoons) contains 131g carbohydrate and 63g protein. In fact, everyone who bought it knows that the spoon is very large, and the amount of 5 spoons is large mainly for Americans. Chinese people generally don’t need so much.

Calculate based on the amount lacking above, add 2 spoons (52 carbohydrate after each training g, protein 25g), which can just make up for the nutrients lacking on it at once. (Every indicator seems to have exceeded a little? It doesn't matter. It's better than not eating enough.)

This is the effect of supplements. The basic diet is almost done, and you can't help but kill it. You can't use the ultimate move as soon as you start.

Why not choose protein powder? Because muscle-building powder contains a lot of calories and carbohydrates, which is suitable for people who are very thin to gain weight quickly; protein powder is strictly controlled and mainly provides protein, which is more suitable for people who are not particularly thin and are afraid of growing belly. Muscle-building powder Protein powder + a large amount of carbohydrates, you can understand it this way.

Muscle-enhancing powder is the most suitable supplement for our weight-enhancing people. Other supplements can be ignored.

What is muscle-enhancing powder? Can you grow muscle after eating it?

To put it bluntly, it is a concentrated powder that provides a large amount of protein and carbohydrate. It is supplemented with the same thing as egg steamed buns, but it is more concentrated and efficient. There are no hormones (the United States’ food supervision is very strict, so I can rest assured, but I don’t know about it in China), and there are no side effects.

However, a basic diet is the main method of intake of weight-enhancing nutrition, not muscle-enhancing powder. Basic diet is the key, and muscle-enhancing powder is an auxiliary. Don’t put the cart before the horse. Muscle-enhancing powder can only add icing on your diet and cannot provide timely help.

In other words, if you eat poorly in basic diet, it leads to protein The total amount of carbohydrates is seriously insufficient, and eating powder will not help you.

How to choose a muscle-building powder?

The brand actually doesn’t matter. Different brands of muscle-building powder are nothing more than the difference in nutritional ingredients and prices. Just look at the ingredients when buying it yourself. In addition, there are also big differences in taste.

But if you actually choose, you should pay attention to two points:

1. Choose an American supplement instead of domestic ones;

2. Choose animal protein and don’t buy plant protein.

The first one is actually easy to understand. The development of the fitness field in the United States is decades ahead of us, and professional supplements are very mature, such as champion, merex, BSN, MuscleMeds, MHP, muscle technology, GNC, etc. The technology is first in place, followed by American food. Product safety supervision is very strict, relatively safe and secure.

And domestic brands, I am not targeting anyone, I mean everyone present...Well, I'm getting into the show. In fact, it's just about quality, technology and other issues. I don't dare to drink domestic milk powder, and the same is true for domestic protein powder and muscle-building powder. There are always news about using other proteins to pretend to be whey protein. To be honest, there is no need to take this risk.

The second article is better understood. The amino acids in plant protein are not comprehensive and the absorption rate is poor. Of course, it is not recommended. Many domestic powders are soy protein powders, which are used for health care for the elderly. It is obviously not suitable for you to buy fitness to supplement protein. Animal proteins, including whey protein, casein, beef extract protein, etc., are all OK, and the absorption rate is very good, especially whey protein. Generally, the protein in professional American muscle-building powder is also Whey protein is the main raw material, and you won’t pretend to be a plant protein.

What’s left is the taste. The muscle-building powder is very unpalatable. It’s only very unpalatable, unpalatable and relatively less so. When I first drank a certain brand of muscle-building powder, I took a bite and it was like a bite of shit... It’s not to vomit, it’s not bad... So don’t hold any hope. I’m drinking muscle technology now, it feels okay, I can drink it.

In addition, there are some types of wpc80 bulk powder on Taobao, which is very, very cheap. I recommend not to buy it. This is actually raw material powder, and there is no guarantee of hygiene and safety. It is banned in the United States, and only in China sells it out.

Compounds, but lack various types of vitamins and minerals needed by the human body. If the proportion of muscle-building powder is too large, people will have health problems due to the lack of various micronutrients.

The muscle-building powder is not harmful to the body?

The muscle-building powder is a supplement to protein and carbohydrates. Meat, eggs and milk can also supplement protein, starch staple food can also supplement carbohydrates, which can completely replace muscle-building powder. It is the same thing. It is just that muscle-building powder is more efficient and concentrated.

The muscle-building powder does not contain hormones, and there is indeed no in the ingredient list. The United States strictly regulates food, so there is no need to worry about adding problems.

In addition, it will not cause any burden or impression on the kidneys. Because any person who talks about toxicity aside the dosage is a hooligan. Drinking too much water will cause brain swelling and death. Eating too much food will also cause stomach damage. Then will you still eat or drink water? As long as you eat muscle-building powder according to the recommended amount, it will not exceed the standard, there will be no problem. You have to eat half a bucket of powder a day, and I can't do it if you do it yourself?

There is no case that causes kidney problems due to eating protein powder and muscle-building powder, so you can rest assured. Believe less rumors and read more.

Intake of compounds can help you improve at the maximum rate. But many people cannot do this well. They always think that there are other magical supplements that can produce results immediately after taking them. Sorry, don’t think about it, lay the foundation firmly. I will briefly introduce the other supplements.

Protein powder: Only supplementing protein is a very basic supplement, and you will basically take it for fitness. However, compared with muscle-building powder, it lacks carbohydrate supplements and is not suitable. Slim men gain weight.

Creatine: Enhance muscle energy storage, improve strength, and allow you to push two more in each group. It is impossible for a novice who has not mastered the force to increase strength through creatine. You can try it when you encounter a bottleneck in your squat weight.

Nitrogen pump: stimulant, it is okay to practice for half an hour every day, novices really don't need it.

BCAA: Reduce the rate of muscle decomposition, usually during fat loss period Meat may be replenished when it decomposes faster.

Glutamine: promotes recovery and enhances immunity.

ZMA: Zinc supplementation, fitness is prone to zinc deficiency, which indirectly affects testosterone secretion.

Testicular: promotes testosterone secretion. Some people may have feelings, but I don’t feel it after taking it.

Steroids: Don’t commit suicide.

The meaning of the above is to tell you These supplements are like buffs in the game. You can't just add a few buffs to you and you can make dungeons. If the level is not enough, the amount of blood is not enough. Just level and bring enough basic supplements for blood and magic replenishment.

The training and diet are basically over. It's really tiring. It's not easy for you to see this. After reading these, you may understand a lot, but you will definitely make mistakes.