Diet plan: Teach you to grow muscle faster

Muscle gain is a complex process!

The process of muscle gain not only requires proper exercise, but also a reasonable diet and planning are very important.

How to eat correctly?

First meal:

The body continues to have calories, especially carbohydrates, in order to provide energy for the first few hours of work.

The burning of complex carbohydrates is very slow and can provide energy for a long time, which is the best choice. In addition, protein is consumed to maintain the continuous flow of amino acids in the blood, which helps prevent muscle catabolic. This meal requires about 50 Protein.

The second meal:

The time to eat again is about 3 hours after breakfast. This is one of the smaller meals of the day. It only requires the body to supply energy for the rest of the morning and maintain the continuous flow of amino acids in the blood.

The amino acids come from protein. The protein for this meal can be chicken breast or high protein powder. You can also consume some carbohydrates, such as fruits. Fruits are also a good source of cellulose, which is usually lacking in the diet of most bodybuilders.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Further reading:

What should be paid attention to when practicing abdominal muscles: This is how abs are trained like carved

Common misunderstandings in exercise: Are you still stupid and can't tell the difference?

Li Chen--Teaching you how to become a capable person

The third meal:

The focus of lunch is on protein, which also includes complex carbohydrates and vegetables. Protein foods such as beef and salmon are the best choices for the muscle building stage, because in addition to being rich in protein, they can also provide extra calories. The fats contained in salmon and other fish are healthy fats.

In addition, carbohydrates, you can choose any complex carbohydrates you want to eat, such as potatoes, rice and pasta.

Fourth meal:

Same as the snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be consumed at least an hour before training. During the muscle building stage, you can also choose a high-protein beverage plus some carbohydrates.

Fifth meal:

This meal includes two parts, first of which is the drink that is consumed within 30 minutes after training. Whether you want to increase muscle mass or reduce body fat, It is ideal to consume simple carbohydrates to supplement the sugar reserves consumed during training. The ideal way is to consume carbohydrates of protein at a ratio of 1:2. Intake of 25-30 grams of protein is ideal. Because it is necessary to ensure sufficient amino acids to rebuild muscles, it cannot slow down the absorption rate of simple carbohydrates due to excessive protein intake.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Further reading:

What should I pay attention to when practicing abdominal muscles: This is how abs are trained like carved

Common misunderstandings in exercise: Are you still stupid and can't tell me?

Li Chen--Teaching you how to become a capable person