The reason why people are thin, except for genetic problems, may be that the vast majority of thin people are due to poor digestive function or weak absorption capacity of the digestive system.
If thin people eat hard at this time, it will destroy their digestive system.
Thin people gain muscle, focusing on two kinds of nutrition, protein and carbohydrates.
Everyone who has studied biology in junior high school knows that our muscles are made up of amino acids in protein, which means that protein is the raw material of our muscles.
In a reasonable diet, the weight of each of us is 1kg, and the daily intake of protein is1.5g. For example, a 50 kg person needs to consume more than 75 grams of protein every day.
What is the concept of 75g? The protein content of an egg is 6g, which means 13 eggs are needed to meet the demand.
Protein, it is best to supplement at noon and evening. This arrangement is because our training is usually arranged in the afternoon or evening. When we have enough protein, we can have enough channels to consume it, that is, to digest it through training.
In the last article, we said that carbohydrates are the main source of our energy, and complex carbohydrates can meet our needs well, such as brown rice and oats? Corn? Sweet potato, etc
For example, bananas and blueberries in fruits can meet our daily carbohydrate needs, so you will often be simplified as a friend who is going to exercise, and root bananas before training, which will not only digest quickly but also provide the energy needed for training.
Eating more is not the most important thing, the key is that you can eat well and eat well.
Eggs (one contains about 6 grams of protein)
Chicken fillet (a protein about 6- 10g).
Chicken breast (about 20g in protein)
Salmon (about 18g protein)
Steak (about 23 grams in protein)
White rice (a bowl of about 50-55g carbohydrates)
Rice flour (a bowl of about 42-45g carbohydrates)
Potatoes (a bowl of about 3 1 g carbohydrate)
Sweet potato (a bowl of about 36 grams of carbohydrates)
Monday
Good morning. Cut a slice of toast? A glass of skim milk? Fried eggs with little oil
Extra meal? A banana or an apple.
Afternoon? A bowl of rice? A bowl of bean curd soup? Diced beef or chicken breast
Extra meal? A cup of protein powder? A banana
Dinner? Salmon or steak? Vegetables Salad
Tuesday
Good morning. Boiled eggs? A glass of skim milk.
Extra meal? A handful of nuts?
Afternoon? Tortillas? Saute chicken breast
Extra meal? A cup of protein powder? Cranberry slices and two pieces of toast.
Dinner? Steak or chicken breast? A broccoli?
Wednesday
Good morning. A bowl of egg soup? A whole wheat bread.
Extra meal? An apple
Lunch? Fish fillet? Potato chips? tofu
Extra meal? A cup of protein powder? A banana
Dinner? Boiled vegetables? chicken breast
Thursday
Good morning. A corn cob? A cup of oatmeal
Extra meal? An orange
Lunch? A bowl of beef noodles
Extra meal? A cup of protein powder? An apple
Dinner? Avocado eggs? Sliced whole wheat and a slice of toast.
Friday
Good morning. A bowl of milk oatmeal? A sweet potato
Extra meal? A small grapefruit
Afternoon? A bowl of rice? A steak
Extra meal? A banana
In fact, the general arrangement is to give priority to satiety and develop the habit of eating less and eating more.
You will find that this diet is mainly composed of protein and carbohydrates, but don't forget to supplement vitamins and fats. For vitamins, you can buy a box of rare tablets instead, and for fat, you can indulge occasionally.