Muscle gain, not a game with rich people
As a male, especially a young man, who doesn’t want to have a healthy body, who doesn’t want to practice a fit body?
However, many people in the gym are sweating and training every day, just can’t see the growth of muscles?
People with fitness knowledge know that muscle strengthening is not as simple as training strength, and it must have reasonable nutrition.
There is a jargon in the bodybuilding world called “half training, half eating,” and “eat” means having reasonable nutrition.
However, the expensive price of imported muscle-enhancing nutrients has discouraged many dreaming muscles.
In fact, for the primary muscle-enhancing person, as long as the science is considered, the choice of nutrients is appropriate and reasonable, and without too much cost, the same will be achieved.
Bodybuilding is not a game for rich people.
銆€銆€Eat more energy from the staple muscle contraction. When you train, the energy consumed in the human body, especially in the skeletal muscle, is greatly increased, so the muscle growth also requires a lot of energy.
In order to ensure the energy required for strength training and promote muscle growth, the transfer must reach 50 kcal / kg body weight / day or more.
For example, a person weighing 60 kg should have a total conversion of 3,000 kcal per day.
What is the supply of so much static electricity?
We all know that there are three kinds of nutrients that can provide energy in food: sugar, sugar and protein.
Among them, sugar is the highest quality energy that the human body can use. For the muscle-increasing person, the amount of sugar injected accounts for about 60% of the total conversion.
The most economical way to add sugar is to eat more staple food.
In general, 2 and 2 meters can provide about 120 kilocalories.
銆€銆€Supplementing high-quality protein bodybuilding training is to increase the muscle thickening by “over-compensation” caused by “overloading”.
In order to achieve “overload”, there must be sufficient energy sources, and to achieve “overcompensation” must have a wealth of repair materials.
Protein is the cornerstone of muscle formation and the basis of muscle growth.
For those who are practicing bodybuilding, they need to include at least one every day.
A high-quality protein of 6-2 g/kg body weight or more is converted into a protein weighing 75 kg per day that needs to absorb more than 150 grams of protein.
Such a large amount of protein intake is very important for the choice of food. It is necessary to choose high-quality protein with low trace content. Otherwise, it may also eat a small amount of trace amount while supplementing protein, and ultimately it is not 鈥渆nhancing muscle鈥?but 鈥渇at increasing鈥?””.
Egg white, peeled chicken, fish and shrimp and lean beef and mutton can be used as high-quality full-price protein with low trace content, which is the best choice for muscle-enhancing food.
銆€銆€Don’t ignore water and other nutrients. Bodybuilders need more water than ordinary people, because with ordinary people, bodybuilders accept more protein and other nutrients, nutrient transport and metabolic waste removal require a lot ofWater, in fact, at the same time, with the increase of sweat perspiration, the body will lose more water, the body lacks water, will cause metabolic waste to accumulate in the body, while the muscle cell volume declines, affecting the synthesis of protein in muscle cells.
In addition to the usual attention to hydration, with each exercise, reasonable hydration is also essential to improve the quality of exercise.
銆€銆€Multivitamins and trace elements are also often used as a tonic for bodybuilders.
When the muscles are increased, the body needs to be kept in an optimal state, and vitamins and trace elements are closely related to the synthesis of hormones in the body and the metabolism of energy substances.
Vitamin B1, B2, and B6 in B vitamins are closely related to energy metabolism and metabolism of proteins and amino acids. Chromium in trace elements has a certain effect of reducing fat and increasing muscles, and promotes abnormal combustion in the body while promoting muscle protein.Growth.
In addition, after perspiration, the body will lose a lot of vitamins and trace elements, so as a bodybuilder to add the right amount of vitamins and trace elements every day, that is, eat a certain amount of fruits and vegetables every day.
銆€銆€Appropriate supplementation of sports nutrition foods As mentioned earlier, the muscles need to be supplemented with a lot of transformation and protein, but it is sometimes difficult to meet the needs by supplementing them with supplements. At this time, some sports nutrition foods can be replaced appropriately.
However, for the primary muscle gainer, there is no need to supplement the high-end nutritional supplements, and it is not necessary to choose expensive imported nutritional products. You can choose some domestic famous brands, the quality is guaranteed and the price is relatively low, such as Beijing Kangbit.The company’s sports nutrition products have a good reputation in the country.
The price-to-price ratio is high, and it does not cost much, and can achieve a good muscle-enhancing effect.
銆€銆€Here are two basic muscle-enhancing nutritious foods recommended for primary fitness: creatine + whey protein.
Whey protein is the first choice for muscle-enhancing proteins due to its extremely high quality protein content and a very low level of protein.
For bodybuilders, creatine is mainly reflected in: u increase muscle strength and lean body mass: because oral creatine can increase the amount of creatine phosphate in muscle by 20%, release more energy for exercise, increase muscleExplosive power and durability.
As a result, the athlete can perform higher-intensity training and promote muscle growth through the cycle of 鈥渕uscle produces strength and strength produces muscles鈥?
銆€銆€u Increase muscle circumference: Creatine can bring water into the muscles, because the increase in the volume of muscle cells helps the muscle cells absorb amino acids, synthesize proteins, and promote the growth of new muscles.
銆€銆€Take the 75 kg bodybuilder as an example, the following supplementary nutrition schemes are listed: breakfast: sliced bread / steamed bread 5 pieces / 2 milk 1 box (500 ml) eggs 1 egg white 3 Chinese food: rice / steamed bread 250 g chicken breast/ fish / beef 200 grams of vegetables 1 part peach / apple / banana 1 milk 500 ml plus meals: sports drink (before and during exercise, after exercise) 500 ml of whey protein (immediately after exercise) 25 grams of creatine (Take it immediately after exercise) 5g dinner: rice or noodles 200g chicken breast / fish / beef 200g vegetables 1 part apple / peach / banana 1 milk 500 ml