What to eat at night to gain muscle? Nowadays, more and more people like sports, such as yoga, rock climbing and jogging, which are very popular with everyone. Because exercise can not only keep fit, but also cultivate sentiment and lose weight. But besides exercise, it is not enough, but also a healthy diet. Today, I will talk to you about what to eat at night to gain muscle. Let's have a look.

What do you eat at night to gain muscle? 1 What do you eat to gain muscle at night?

1. What do you want to eat tonight?

A healthy college student with a large amount of physical activity, 30 minutes before going to bed, ingests a proper amount of protein and carbohydrates, and the resting metabolic rate of the next day is higher than that of people who ingest zero calories. It can be seen from this study that unless you have extra calories, it is a good choice for friends who want to lose weight and exercise before going to bed.

2. gain muscle first or lose weight first

In fact, for some people with high body fat rate, the first thing to do should be to reduce body fat. Therefore, for obese people, the first thing to do is to reduce fat.

When the fat in your body is reduced and the body fat rate drops to a normal level, you will start to gain muscle. Because the process of gaining muscle is actually more difficult than the reality, we don't think we can gain muscle, and we need to supplement some food from protein, so sometimes we eat better than before, and maybe the calories will be higher. If you don't lose fat and gain muscle directly, you may not gain muscle, but you will get higher and higher fat.

3. Tips for increasing muscles

Your training must be loaded. You can simply understand that your training content is unfamiliar to your body, and your body is not good at doing these trainings. The weight of the load depends entirely on your own level. For example, an extra hour of walking every day can theoretically make sedentary people gain muscle because they lack activity for a long time.

When your body adapts to this load, it stops changing, which leads to the next point: the load is gradual.

Several misunderstandings in muscle building period

1, not enough to eat

90% of the lean muscle that comes out in a year will be produced in the muscle-increasing period of about 3-4 months. Without a lot of energy and nutrition intake, it is difficult for you to maximize your progress.

During this period, you must consume more calories than you consume. During this period, you should gain a little body fat (note that it is a little! )。 However, next summer, you can use an effective fat reduction period to perfectly present your year's harvest.

2. Not eating enough healthy food

Many fitness enthusiasts mistakenly believe that as long as they consume enough calories, they will meet the nutritional needs during the muscle gain period. This is completely wrong. Nutrients can provide necessary nutrition while providing calories, so please use healthy food to complete your daily calorie supply during the muscle gain period.

Suggested foods: lean meat, oats, brown rice, sweet potatoes, potatoes, vegetables, beneficial fats (nuts, deep-sea fish, avocado), etc.

3. Lack of carbohydrates

Carbohydrate is one of the most important sources of calories in the process of muscle building! Simple carbohydrates after training (fast-absorbed high GI carbohydrates) can provide insulin levels and deliver glycogen to your muscles.

You can choose complex carbohydrates for breakfast, which can last for a long time.

What are the muscle building exercises in the gym?

1, pull-ups

Exhale pull-ups, the upper back muscles will clamp the upper arm inward, pull to the highest point, and stop.

Inhale and fall, the waist, abdomen and back are always tight, and the forearm is always perpendicular to the ground.

Step 2 pull hard

Pull-ups and exhale, starting from the hips slightly above the knees, stretching the hips and pulling the barbell up to the calf.

Inhale and lower, keep your arms vertical to the ground and your back straight.

Step 3 row with a narrow grip

Exhale and lift to chest height, with elbows behind your back and shoulder blades.

Inhale and put it back. Keep your shoulders down.

4. Rowing equipment

Exhale and pull back, clamp the scapula and pause.

What are the training methods for how to increase muscles in the gym? What are the fastest ways to increase muscles in the gym? Inhale and push them forward, open your shoulders forward, keep your torso straight and your knees slightly bent.

5, barbell bent arm

Exhale and lift, the distance between hands is shoulder width, the body can't shake, the shoulder joint and upper arm are fixed, lift to the highest point and stop for a while.

Inhalation decreases to the lowest point. Don't relax completely. Keep biceps tense.

6, hammerhead bending

Exhale up, elbows lean back, and your body can't shake. Shoulder joint and upper arm are fixed, lift to the highest point and stay for a while.

Inhale lower, fist eyes up, lower to the lowest point, don't relax completely, keep biceps tense.

What do you eat at night to gain muscle? 2 nights is also an important time for muscle builders.

Because the human body will secrete a lot of growth hormone (a hormone synthesized by protein to promote the growth of body tissues) during sleep.

However, the digestive system of the human body also needs to enter a state of rest during sleep. Eating too much food or food that is too difficult to digest will increase the burden on the stomach.

In the evening, you can eat some high-protein and digestible foods in moderation, such as beans, mountain products, animal offal, meat, poultry, aquatic products and eggs.