In order to promote muscle growth, the daily intake of calories must reach more than 50 kilocalories per kilogram of body weight. If a 75 kg man wants to gain weight quickly in a short time, he needs 3750 kilocalories every day, which can not only meet the energy demand of basic functions of tissues and organs, but also provide enough calories for muscle synthesis.

It is recommended that muscle lovers eat 4-5 meals a day, and they can eat properly during work breaks, after exercise, or before going to bed.

2, meat, carbohydrates can not be ignored.

Many muscle lovers attach great importance to protein's supplement, but ignore the intake of carbohydrates (staple food). Muscle builders should consume at least 400-500 grams of staple foods every day, such as bread, rice, steamed bread, noodles and so on. The main nutrients of these foods are carbohydrates.

It is worth mentioning that fruit also contains a certain amount of carbohydrates. Muscle builders can eat more fruits, such as bananas and grapes, during meals and after exercise to increase carbohydrate intake. The energy supply ratio of dietary carbohydrates should reach 60%.

Carbohydrate is the most important, direct and economical energy source for human body. Proper carbohydrate intake can not only provide enough high-quality energy for exercise, but also minimize the energy supply ratio of muscle decomposition during strength training.

3. protein is an important substance in muscle synthesis.

In this cookbook, almost every meal contains high-quality protein, such as eggs and egg whites for breakfast, beef and chicken breast for lunch and dinner, whey protein drinks and muscle-building powder after exercise, which are the main sources of protein.

The main component of muscle is protein. Without sufficient protein supply, muscle fiber structure can't be built, muscles can't be strong, and even muscle protein will be decomposed due to too much training.

4. Trace elements should be strengthened.

Although the demand for micronutrients is small, it should not be ignored, but should be paid attention to. For example, vitamins B 1, B2 and B6 in B vitamins are closely related to energy metabolism, protein and amino acid metabolism, among which vitamin B6 is an auxiliary factor that catalyzes various amino acid reaction enzymes.