1, supplement enough carbohydrates.
Energy is mainly provided by glycogen during fitness and weight gain training. Glycogen is a form of carbohydrate stored in liver and muscle, which is called hepatic glycogen and muscle glycogen. The most effective way to supplement glycogen is to eat a meal rich in carbohydrates before training or competition or at breakfast to provide enough energy for training. In order to obtain good training effect, we must also pay attention to supplement sports drinks before, during and after exercise. In addition, meals after training are also very important for bodybuilders. Proper carbohydrate intake can change the energy supply state of muscle decomposition caused by training to the synthetic state of increasing muscle volume. Chris eckert, a nutrition expert of the International Health Federation, suggested that the carbohydrate intake of women is generally 2-2.5g per pound of body weight, while that of men is 2. 5g-3.5g.. Don't just eat simple carbohydrates, because it will be digested quickly, and the secretion of insulin will reach a peak quickly, and then drop rapidly, leading to a drop in blood sugar, and its side effect is to cause terrible catabolism. Because in order to prevent the rapid decline of insulin level, the body will secrete another hormone-glucagon, which will lead to catabolism and destroy muscle tissue.
In addition, another reason why carbohydrates are the main energy source in bodybuilding training is to save protein and prevent muscle decomposition and energy supply caused by insufficient sugar supply.
2, add enough heat energy
The human body needs to consume a certain amount of heat energy when maintaining life and various activities, while the energy consumed by the human body during bodybuilding training is greatly increased. Muscle growth needs enough calories, because for every 0 or 45 kilograms (about 1 pound) of muscle, the body needs about 2500 kilocalories. In order to promote muscle growth, bodybuilders must consume more than 50 kcal/kg body weight/day. For example, a person weighing 60 kilograms needs to eat food that can provide 3000 kilocalories every day to get 1 pound of muscle. If you eat less calories than you consume, you won't gain weight. Therefore, you need to eat more calories to maintain increased muscles.
3. Supplement high-quality protein
Fitness weight training makes muscles thicker and more through "over-compensation" caused by "overload" In order to achieve "overload", there must be enough energy. In order to realize "overcompensation", there must be rich repair materials. Joe weider, a bodybuilder, said, "For bodybuilders, it is better to eat more protein than to eat less protein by mistake." . Although this statement is somewhat biased, it does not lose its truth. For most bodybuilders, I'm afraid it's not allowed to "eat more protein by mistake" frequently, but to take protein scientifically and reasonably. The recommended intake in protein is 1, 6 ~ 2 and 0 g/kg body weight/day. Whey protein is the best source of protein for muscle growth. It is not only rich in amino acids, but also its amino acid composition is more easily used by human body than other protein, forming its own muscle protein.
Need to be reminded that excessive intake of protein can not effectively promote muscle growth, but will increase the burden on liver and kidney, causing dehydration, calcium loss and other side effects. Therefore, although protein is good, it is appropriate to use appropriate amount.
4. Promote synthesis and reduce decomposition.
Muscle protein is always in the alternate process of renewal and destruction: new protein synthesis and old protein decomposition. The speed of protein synthesis and decomposition determines the size of muscle mass. Synthetic factors, like adhesives, tightly gather the raw materials of synthetic muscles to help them strengthen and strengthen. The so-called synthesis-promoting factor is a safe and effective "synthesis-promoting and decomposition-resistant" sports nutritious food. Common synthetic factors include creatine, glutamine, glutamine peptide, casein, hydrolysate of ovalbumin (including dipeptide, tripeptide and free amino acid), ornithine complex (OKG), branched-chain amino acids and β-hydroxy-β-methylbutyric acid (HMβ).