Just as beginners use the most basic methods in training, there is no need to complicate nutrition. Although there is a fashionable and specialized nutrition major in the university, you certainly don't want to spend four years studying from scratch. Therefore, we summarize the knowledge you need to master into ten simple guidelines, and mastering these guidelines will help you achieve your bodybuilding goals.

Standard 1: Take at least 1 g protein per pound of body weight every day.

Protein can provide amino acids, which are the raw materials for building muscle protein. Although mainstream nutrition guidelines suggest that the public should not consume 0.5g of protein per pound of body weight every day, research shows that athletes, especially those who want to gain muscle and strength, need to consume more protein. Beginners should consume1.54g protein per pound of body weight every day for the first six months, because muscles grow fastest at this time. For example, a person with a weight of 180 kg needs to consume at least 180 g of protein and at most 270 g of protein every day.

Your protein source should be mainly animal food, such as chicken, dairy products, eggs, fish and so on. They contain more comprehensive essential amino acids and can better promote muscle growth.

Rule 2: Make sure that 20 ~ 30% of daily calories come from fat.

Remember, fat is not your enemy, especially when you train hard. Studies have shown that a fat-rich diet can maintain a high level of testosterone. This can promote muscle and strength growth and reduce body fat gain. Unlike sedentary people (you should control the intake of saturated fat), the fat you eat 10% should come from saturated fat.

Beef and mutton are rich in saturated fat; Avocado, linseed oil, mixed nuts, olive oil and peanut butter are all rich in unsaturated fat; Fatty fish and walnuts are good sources of omega -3 fatty acids.

Rule 3: Eat 20 kilocalories per pound of body weight every day.

To increase muscle mass, it is necessary to ensure that the calorie intake is greater than the calorie intake. If your weight is 180 pounds, you need to consume about 3600 kilocalories every day. Of the total calories you consume every day, at least 20-30% should come from protein, 40-60% from carbohydrates and the rest from fat.

Rule 4: Arrange carbohydrate intake reasonably according to the goal.

If the importance of protein to muscle growth ranks first, then carbohydrates rank second. Carbohydrates will be stored in muscles in the form of glycogen, which will keep muscles full and provide training energy. Want to gain muscle quickly, eat 2 ~ 3 grams of carbohydrates per pound of body weight every day. If you only want to maintain muscle mass, you should consume 1 ~ 2 grams of carbohydrates per pound of body weight every day. If you want to reduce body fat, you can only consume 0.5 ~ 1 g carbohydrate per pound of body weight every day.

Many times, you should choose carbohydrate foods with slow digestion, such as oats and sweet potatoes.

Rule 5: Choose the right carbohydrate food before and after training.

Research shows that when athletes eat carbohydrate food with slow digestion and absorption, they are not only more energetic during training, but also less tired, burn more body fat and are not too hungry all day. Within 30 minutes before training, you should eat carbohydrate foods with slow digestion and absorption, such as fruits, oats, whole wheat bread, sweet potatoes, etc., with high-protein drinks.

However, in a meal after training, we should mainly choose carbohydrate foods that can be digested and absorbed quickly, such as baked potatoes and sports drinks. How can we promote the secretion of anabolic hormone insulin? Insulin can not only promote the storage of carbohydrates into glycogen by muscle, but also promote the entry of amino acids into muscle cells and promote the synthesis of protein in muscle. In order to be healthy, we usually need to keep insulin at a stable level, except after training. At this time, promoting insulin secretion is of great significance.

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Rule 6: Eat high-protein drinks before and after training.

Although high-protein drinks are usually considered as a nutritional supplement, we prefer to regard them as dinners that need to be taken at some important times of the day. Although you should eat natural food most of the day, in some food categories, high-protein drinks are a better choice. That's it 30 minutes before training. At this time, you should eat 20 protein powders and 40 carbohydrate foods with slow digestion and absorption. Within 30 minutes after training, 20 ~ 40 grams of protein powder and 60 ~ 100 grams of carbohydrate food with fast digestion and absorption were ingested.

Rule 7: Take it every 2-3 hours.

Eating less and more meals all day is not only helpful for muscle growth, but also helps to maintain a low fat level. The key is to ensure that the amount of food in each meal is similar. If you wolf down your lunch, you will have no appetite for the next meal after 2-3 hours, and the excess calories can easily be converted into body fat and stored. Eat at least six meals a day, which is equivalent to about 500 ~ 600 kcal per meal for a person weighing 180 kg.

Rule 8: Eat before going to bed.

During sleep, you will be unable to eat for 7-9 hours, so your body may break down muscle fibers to get amino acids. Therefore, it is very important to eat proper food before going to bed.

At this time, the best choice is protein with slow digestion and absorption and healthy fat, because its slow digestion and absorption can provide a stable supply of amino acids for the body for a long time, and prevent the body from decomposing muscle tissue to obtain amino acids. Casein is a kind of protein with slow digestion and absorption. It is recommended that you take 30-40g casein powder, or a cup of low-fat cheese with 2-3 tablespoons linseed oil or peanut butter, or 56g mixed nuts before going to bed.

Rule 9: when drinking high-protein drinks, intake 5 ~ 10g branched-chain amino acids.

Branched-chain amino acids include isocitrate, homoamino acids and valine. Although high amino acids are the main contributors to promoting muscle growth, simultaneous intake of three branched-chain amino acids can better promote the growth of muscle and strength and the burning of body fat. Branched-chain amino acids can also improve the level of physical fitness during training, because they can be directly used by muscles as energy substances.

Studies have shown that branched-chain amino acids can also reduce the cortisol level in the body during training. Cortisol is a catabolic hormone, which can destroy muscle tissue and resist the anabolic effect of testosterone. It is suggested that you consume 5 ~ 10g of branched-chain amino acids while ingesting high-protein drinks before and after training. You can also take 5 ~ 10g of branched-chain amino acids in the first and last meal every day.

Standard 10: Take 2 ~ 5g creatine before and after training.

Creatine is one of the best nutritional supplements at present. Research shows that creatine has a good effect on most athletes. Besides, creatine is not only effective, but also very safe. Taking creatine can help you gain 10 pounds of muscle in a few weeks, improve 10% strength level, and have no side effects.