Muscle reconstruction and recovery must be inseparable from high-quality nutrition. If you don't have enough food or instant noodles to satisfy your hunger every day, you will definitely not get a good muscle gain effect.
So how to eat can better help us gain muscle?
If you want to change from a thin man to a strong man who looks good no matter what clothes you wear, the first thing you need to do is eat. If you exercise, the calories you take in a day = the calories you consume+20% of the calories you consume. For example, if you consume 3000 calories a day, you should consume 3600 calories that day.
In terms of fitness, it is recommended to exercise 4~6 times a week. And eat more meals than usual during the period. Don't think that fitness is "capable" to achieve results. The ratio of dietary carbohydrate, protein and fat should be 4.5: 1.2: 0.8. It means that the proportion of rice, pasta or potatoes is the highest, followed by meat, eggs, milk, protein powder, etc., and the least is animal oil and vegetable oil.
It is suggested that the meals before strength training should be mainly carbohydrate-rich foods, such as bread, cereals, bananas, raisins and sports drinks. Remember, this is a dietary tip to "save protein and effectively prevent muscle decomposition".
Secondly, for fitness beginners, high-protein foods should be supplemented after each training, such as beef, chicken breast, shrimp, fish and so on. Usually 3-5 meals, this is not stipulated and can be arranged according to your own situation.
Finally, I will give you a hint. Exercise just after eating can cause gastroptosis.
After eating a lot, the stomach contents double and the pressure increases. Immediate exercise can easily cause gastroptosis, gastroesophageal reflux and other diseases. If time and conditions permit, it is best to exercise about two hours after meals.
I am a fitness expert, welcome your comments, and you can leave me a message if you have any questions.