Same as the second meal.
The sixth meal: 2 1: 00.
Vegetables and fruits: same as lunch.
Lipid nuts: two walnuts.
Protein: Fish, beef, tofu, chicken and seafood are all acceptable (stewed and steamed is the best).
Carbohydrate: A big bowl of rice or noodles will do.
The fifth meal: 18 dinner.
Vegetables and fruits: a banana or an orange.
Protein: one egg white and one protein milk.
Carbohydrate: a piece of bread or a corn cob.
The fourth meal: 15 extra meal.
Vegetables and fruits: mushrooms, cauliflower, bean sprouts, day lily, kelp, bell pepper and spinach.
Lipid nuts: a handful of cashews.
Protein: Fish, chicken, liver, beef, tofu and seafood are all acceptable (you can choose braised, stewed and steamed).
Carbohydrates: Rice, noodles, or a big bowl of jiaozi and rice noodles will do.
Third meal: 12 lunch.
Vegetables and fruits: bananas or kiwis.
Protein: one egg white and one protein milk.
Carbohydrate: A slice of bread or a steamed potato.
Second meal: 10 extra meal.
Nutritional supplements: good pills.
Vegetables and fruits: bananas or apples.
Lipid nuts: two walnuts.
Protein: One cup of protein powder and two egg whites.
Carbohydrate: a steamed bread, bread, flower rolls or rice and noodles can be used (the amount can be larger).
First meal: breakfast from 7: 00 to 8: 00.
One-day menu recommendation for bodybuilders.
Potassium is a relatively small mineral in most muscle exercisers. Low potassium content will inhibit the synthesis of protein and the production of growth hormone, thus affecting muscle growth. Papaya can provide a lot of potassium, which is of great help to the production of muscle glycogen and can also improve muscle contraction ability.
9.papaya
Laver is rich in magnesium, which is 460 mg per 100 g. Magnesium can play an important role in muscle building. Magnesium can promote the energy metabolism of fat, sugar and protein, support the synthesis of protein, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism, which is an important nutrient for muscle tissue formation. Therefore, eating seaweed during fitness also helps to grow muscles.
8. Porphyra
Unsaturated fat in olive oil can increase the testosterone level in the body, and it can also promote the consumption of fat and help the body enter a state of promoting growth on the premise that the fat intake in the diet does not exceed the daily recommended amount.
7.olive oil
The main components of protein powder are whey protein, soybean protein or casein. Eating proper amount of protein powder after fitness can supplement the deficiency of protein in the body, help the muscles to recover growth and increase muscle strength.
6. Protein powder
Yogurt is rich in protein and calcium. Protein can help the recovery and growth of muscles, and the calcium contained in it can control muscle contraction and reduce fat storage.
5.yogurt
Compared with coarse grains, white flour contains less cellulose and nutrition, which can improve insulin level. However, digestible carbohydrates are needed to restore the muscles of the body after fitness.
With the sugar level, insulin secretion is improved to help muscle growth, so white bread has become a better choice. Eating four pieces of white bread can provide about 50 grams of digestible carbohydrates.
4. White bread
Salmon is rich in protein and omega -3 fatty acids. In addition to protein, omega-3 fatty acids, a healthy fat that can reduce swelling and relieve pain and help muscle repair, can help inhibit cortisol, and the level of cortisol will gradually increase, thus helping muscle growth.
3. Salmon
Too little saturated fat intake will damage testosterone, islet-like growth factor and other hormones that help to grow muscles, so saturated fat contained in lean beef helps to grow muscles.
2. Lean beef
Muscle fiber is mainly composed of protein, so you must take enough protein to grow up. Eggs are one of the top foods in protein, and the protein contained in them can best meet the needs of the human body for protein, and is easily absorbed and decomposed into amino acids as raw materials for muscle growth; Moreover, eggs also contain healthy fat, saturated fat, lecithin and so on. These can help muscle growth.
1, eggs
What is the fastest way to grow muscles in fitness?
Disclaimer: The picture comes from the Internet. If there is any infringement, please let us know.