The order of supplementing nutrition after fitness is: first, add carbohydrates (because it is the cheapest and absorbs quickly), and then add protein+some high-quality fat!
2) Personally, it is recommended to eat at least 8- 12 eggs a day. I only eat eggs at noon and at night, and my weight has risen from 83KG in two to three weeks to 90KG!
3) There is no need to use milk for protein powder. Personally, I suggest drinking yogurt after drinking protein powder, at least 500ML a day. Lactic acid bacteria in yogurt help you absorb lactose in protein powder!
Method of gaining weight:
1) Be sure to protect the spleen and stomach, because the spleen is the main muscle. Spleen is not good, it is easy to be sallow and emaciated, muscles are not easy to grow, and nutrients are not easy to absorb! For example, eating yam, jujube and other foods can also supplement vitamins!
2) It is necessary to strengthen the exercises of lower limb strength, such as weight-bearing squat, squat, leg lifting, etc., which can improve the secretion of androgen and is of great benefit to muscle growth, while weight-bearing squat exercises can mobilize the participation of the whole body muscles and improve the strength of the whole body muscles!
3) Ensure a good sleep, which will also ensure muscle growth!
4) It is recommended to take pure creatine (because the increase of muscle circumference means the increase of weight, the increase of load will improve the growth of muscle circumference, and taking creatine can improve the growth of muscle strength). It is suggested that general fitness people do not need to take whey protein, but use muscle-building powder, which has more comprehensive nutrients and is easier to absorb!
5) If you want to gain weight, the daily calorie intake is 66 calories/kg (weight), and you can calculate whether your daily calorie intake is enough. The calorie intake ratio is 55% of carbohydrate+65438+05% of protein+30% of fat.
6) protein 1g/kg (body weight) is required for muscle gain. For example, if an egg contains 7g protein, you have to calculate whether the intake is enough!
7) Increase three meals a day to 4-6 meals!
8) You'll be fine through hard physical exercise and scientific nutrition absorption!
The above is my experience, do not copy!