What are the muscle-building foods with high carbon and water? I believe everyone knows that the human body needs a lot of various nutrients, and it is necessary to achieve a balanced intake of nutrients in the diet. Only in this way can our bodies keep healthy. Let's take a look at those high-carbon water foods that help build muscle.

What are the 1 foods that increase muscle and high carbon water? Eat the following foods:

First, carbohydrates. Carbohydrates such as rice and flour are high in calories, which can not only meet the energy demand of human body, but also be effectively converted into fat.

Second, fatty foods, such as pig liver, pig kidney, pig large intestine and other high-fat foods, are very helpful for fattening.

Third, protein food. Milk, eggs, tofu, tenderloin and beef are all rich in protein, which can promote muscle growth.

Fourth, nuts, hazelnuts, pistachios and other foods contain high fat, high calorie and unsaturated fatty acids, which can effectively increase muscle and fat.

When you gain muscle, you must pay attention to supplementing complex carbohydrates. There are many such foods, such as noodles, rice, potatoes, brown rice, steamed bread, oats and whole grains. Eating complex carbohydrates is actually 60% of your daily calories. Because complex carbohydrates form muscle glycogen, which can provide more lasting energy for our body, the body actually consumes complex carbohydrates more slowly.

Make our body get more lasting energy, so as to better maintain physical strength. Complex carbohydrates can help keep blood sugar level stable to a great extent, reduce the chance of fat storage, and effectively release insulin, which is a natural synthetic hormone secreted by human body and is very important for the development of body muscles.

You should also eat more high-fiber carbohydrates. Most complex carbohydrates contain a lot of fiber. Fiber can make muscle tissue absorb amino acids faster and more effectively, and grow muscle more effectively. A small amount of carbohydrates should be supplemented every day, and repeated supplementation can greatly help insulin enter the body. If you eat too much carbohydrate at one time, the body will convert the excess carbohydrate into fat and store it in the body.

What kind of carbohydrates should be supplemented to gain muscle? You may not be unfamiliar with carbohydrates. Carbohydrates are a very important nutrient that our body needs, but the amount of carbohydrates we need to supplement is different in different situations. The above introduces the related contents about what carbohydrates should be added to gain muscle, hoping to help you.

What is 2 1? What is carbohydrate food?

Carbohydrate food refers to food containing carbohydrates, which is one of the essential nutrients for human body. Most carbohydrates naturally exist in plant foods, such as cereals. People usually think that carbohydrates are only rice, flour, bread, noodles, potatoes, candy, sugary drinks and so on. In fact, carbohydrate foods also include all cereals such as sweet potatoes, corn and peas, as well as yogurt, milk, fruits, vegetables, nuts and various beans. Sugar is the simplest form of carbohydrate and exists in natural foods, such as fruits, vegetables, milk and dairy products.

2. Carbohydrate food suitable for fitness

The carbohydrate food suitable for fitness is mainly coarse grains. Usually you can eat corn, black rice, cereal and crude fiber food, which is helpful for losing weight. The reasons are as follows: increase satiety: in the process of fitness, it is mainly to reduce energy intake, increase energy output and accelerate metabolism. Crude fiber carbohydrates can increase satiety and reduce appetite; Accelerate metabolism: crude fiber can promote gastrointestinal peristalsis, reduce the absorption of sugar and lipid in gastrointestinal tract, accelerate the metabolism and decomposition of sugar and lipid, and improve the metabolic rate of the body.

The most important thing is to add protein and carbohydrates after half an hour's exercise in order to have a good muscle building effect. Protein can take in eggs, lean meat and seafood, while carbohydrates can be taken in rice, pasta and cereals. Both should be eaten in a certain proportion. protein is more complicated, depending on the amount of exercise. Bananas are really a good choice. They can be absorbed quickly, so you can choose to eat them before exercise.

What are the high-carbon water foods that increase muscle? 3 What do you eat to keep fit and build muscles?

1, high-protein meat: Friends who want to gain muscle must distinguish between high-protein and low-fat meat and high-fat and low-protein meat, lest we can't effectively supplement nutrition after fitness. Like beef, mutton and chicken, they are all kinds of high-protein meats, especially beef, which is an essential product to build muscles advocated by fitness experts at home and abroad, and can effectively promote muscle formation and development, so we can supplement high-protein meats such as beef, sheep and chicken after fitness.

2, high-vitamin vegetables and fruits: In addition to high-protein meat, high-vitamin vegetables and fruits are also necessary for us to achieve muscle gain after fitness. Such as oranges, radishes and apples. These are very beneficial for us to supplement the consumption of vitamins in the process of fitness, so we can make a balanced mix of meat and vegetables after fitness to avoid the loss of nutrition.

3. High-carbohydrate food: Under our high-intensity and heavy-load muscle building training, our body will consume a lot of carbohydrates, so at this time, we should eat more foods with high carbohydrate content, such as biscuits and chocolate bars. These foods are rich in carbohydrates, which is also very helpful for us to achieve the goal of muscle building.

4. High-calorie food: Under our high-intensity muscle building training, eating high-calorie food is also a good way to replenish energy, such as cheese and peanuts. These foods contain a lot of high calories, which is very beneficial to supplement our fitness energy. Conditional friends can give priority to this kind of food one day.

5. Plant protein powder: There are many similarities with whey protein powder, but the price of plant protein powder on the market is more favorable than the former, and it also contains high plant protein, which is beneficial to human absorption and is also a good choice for people who want to keep fit and gain muscle. You can try.

Muscle-building diet

Breakfast: 100G oat +2 protein+1 egg yolk+1 kiwi.

Meal: 100G yogurt+1 banana or directly two spoonfuls of muscle-building powder.

Lunch: 120G uncooked rice +300G beef +250G various vegetables+1 tomato+1 corn.

Meal: 100G cheese or yogurt+1 banana+1 slice of bread or two spoonfuls of muscle-building powder directly.

Before training: a spoonful of honey+creatine 5g+ glucose 20g.

After training: 3 spoonfuls of muscle gain powder+1 banana.

Dinner: 100G uncooked rice +250G fish or 350G shellfish+1 kiwi +250G vegetables or 200G carrots.

Before going to bed: a small box of yogurt+a piece of bread.

How to gain muscle quickly

1, multi-group number

Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.

2. Long displacement

No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

3. Low speed

Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

4. High density

"Density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

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