1. Muscle growth needs energy to supplement enough calories. Without enough calories, it is impossible to ensure the normal growth of muscles.

2. Add enough carbohydrates. In bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.

3. Supplementing protein, high-quality protein raw materials, is the cornerstone of muscle composition and the foundation of muscle growth, so you must take enough high-quality protein every day.

4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis.

5. Keeping proper hormone level, growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.

Dietary nutritional supplements for beginners

1. Meal arrangement

It is more suitable for beginners to adopt the "five-meal eclipse method": that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, morning meal accounts for 10%, lunch accounts for 30%, afternoon meal accounts for 10% and dinner accounts for 30%.

2. Diet composition

The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55.

Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.

Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Eat more alkaline food.

Normal body fluids are weakly alkaline. After physical exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

Besides vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

Nutritional supplements for beginners

Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. There are only three basics here.

1. energy supplement class

The representative of this kind of nutritional supplements are various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.

2. protein supplement

Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein tonic after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.

3. Creatine

Creatine can increase bodybuilders' lean body weight, explosive force and muscle endurance, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and is beneficial to muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.

Misunderstanding of Dietary Nutrition by Fitness Beginners

1. Don't cook by yourself.

To practice bodybuilding, you must prepare your own meals, and relying on canteens or fast food restaurants can't meet the dietary needs of bodybuilders who eat less and eat more.

2. Don't keep nutrition records.

It is very necessary to make a nutrition record to record what food is effective and the muscle feeling after eating it. In the future, food can be adjusted according to the previous data to achieve the best nutritional intake.

3. Insufficient drinking water

Water participates in the metabolism of the whole body, which can keep the capillaries clean and unobstructed, and regenerate muscle cells by washing cells. The amount of hydration can be supplemented according to the weight difference before and after exercise.