First of all, muscles are effectively destroyed.

Second, reasonable intake of nutrition.

Third, optimize the ji element level.

First of all, muscles are effectively destroyed.

The principle of muscle growth is to destroy and regrow. The principle of muscle augmentation is the process of putting pressure on muscles to obtain excess compensation. In essence, it is to constantly stimulate muscle fibers and trigger the reconstruction and proliferation of new muscle groups.

Muscle growth needs training+correct diet+reasonable rest. After weight-bearing training, the body causes muscle tearing, and the physical fitness level drops, and then after eating and sleeping, the physical fitness gradually rises, even exceeding the original physical fitness level.

Second, reasonable intake of nutrition.

Protein, high-quality fats and carbohydrates should be supplemented reasonably, and attention should be paid to reasonable supplementation, instead of blindly taking as much as possible.

(1) protein.

Protein ingests muscle building materials in moderation, while excessive intake is unfavorable to muscle building.

Food recommendation: eggs, lean meat, milk, seafood, etc.

② High quality fat

Provide energy for the body and provide energy for the physiological activities of the human body. If there is not enough fat in the human body, it will probably lead to insufficient energy in the body, and then protein stored in the body may be consumed as an energy substance to supplement the body's needs and provide the body with essential fatty acids.

Food recommendation: avocado, peanut oil, olive oil, nuts, etc.

③ Carbohydrate

Supply energy and promote muscle synthesis. Carbohydrate is the main source of human energy. Insufficient carbohydrate supplementation will cause fatigue and fatigue during training, and it is difficult to complete the training plan and achieve the ideal muscle gain effect.

Food recommendation: corn, whole wheat bread, oats, coarse rice, sweet potato, etc.

Third, optimize the ji element level.

The main ji elements that help to gain muscle: insulin and growth ji elements.

① insulin

Not only gain muscle but also gain weight, so it is very important to trigger insulin in time! Eating more carbohydrates within 2 hours after strength training can trigger the secretion of islet su and greatly increase muscle without increasing fat.

② the growth of Ji element

It is secreted more during sleep, and the secretion of growth hormone ji decreases with age, which is one reason why young people are more likely to gain muscle.