Whey protein powder (suitable for micro-obesity), casein powder (professional fitness crowd), muscle-building powder (suitable for thin people) to build muscle,

Under the premise of correct training, the most difficult thing to control is diet, and for diet, there are three things that are more difficult to control.

1, 30 minutes after training is the golden age of muscle gain. The most needed supplement in this period is protein powder+carbohydrate. Among the common protein, whey protein has the fastest absorption speed, good convenience and the widest application range. Muscle gain also needs to be matched with corresponding carbohydrates with high GI value, such as common bananas and white bread. If the amount is difficult to control (it is difficult to prepare food containing protein and carbohydrates at any time), you can use edible muscle-building powder at this time (it is convenient because it will be replenished after drinking). For example, Kangbit's second-generation muscle building powder is also muscle building powder, which is suitable for beginners and thin people. Protein and carbohydrates account for 50% and 40% respectively, which can quickly supplement the nutrients needed by muscles. Remember the best drinking time within 30 minutes after training.

2. Supplementing protein after sleeping Generally speaking, 24 hours after strength training is the time for muscle growth, but during this period of sleeping at night, protein cannot be provided. After all, you can't get up in the middle of the night to supplement. Casein is a slow-release protein. Different from the rapid absorption of whey protein, casein absorption is generally completed within 4-6 hours, which is suitable for eating before going to bed and is a good supplement for fitness enthusiasts in the bottleneck period of muscle gain.

The most difficult thing for fitness enthusiasts is to ensure the quantity. For people who gain muscle, the protein mass they want to eat one day is 1.8g/ kg body weight. For example, an 80kg muscle gain crowd needs to supplement 144g protein, which is equivalent to 700g beef (the protein content of beef is about 20%). The amount of fish and shrimp is similar, but the amount of seafood is similar. After talking for a long time, the simple sentence is that it takes time and energy to get from food, which is not necessarily comprehensive, so protein powder is more convenient and simple.

Many people think that muscle powder is high in calories and suitable for thin people, but this is only one aspect. Most thin people have difficulty in gaining muscle, not because they eat less, but because they eat unscientific and their diet plan is not comprehensive enough.

Therefore, the following conditions are more suitable for using muscle-increasing powder.

1, the daily diet can not meet the nutrition needed for fitness.

Unable to bring your own fitness meal due to work or other reasons; There is also irregular diet, which leads to irregular eating, and there is no meal, which greatly affects the fitness effect.

Although muscle-building powder can't completely replace dinner, the proportion of the three nutrients is still relatively balanced. Drink 2 spoonfuls of muscle-building powder when you are busy at work, and you will be full of energy, so don't worry about your muscles getting hungry.

2, need meal replacement.

There are many meal replacement products on the market now, such as meal replacement milkshakes and so on. In fact, the chef does not recommend this practice. After all, meal replacement products can not meet some vitamins and trace elements brought by food. If meal replacement is needed, it is best to choose muscle-building powder, which is more nutritious and full than meal replacement products.

If you choose muscle-increasing powder instead of meal, you should eat more vegetables at ordinary times. Muscle-building powder is still less dietary fiber after all.

There is no time to prepare extra food.

Generally, people who gain muscle rarely have three meals a day, and generally need to add meals 3~4 times. The nutritional requirements of extra meals also need to be comprehensive. Unlike reducing fat, a glass of milk and an apple are not enough. Coupled with the current work pressure and fast pace of life, it is impossible to prepare a very detailed diet.

At this time, the supplement of muscle powder is equivalent to a meal. Digging 2 spoonfuls of water or milk can satisfy eating, which is convenient and quick, and you will never worry about what to eat.

4. You need to add meals in time after practice.

After general muscle training, you need to supplement carbohydrates immediately to restore blood sugar and avoid muscle consumption. At the same time, you also need amino acids, creatine, vitamins and other nutrients to help muscle recovery.

The routine supplement is to take 15~20g glucose +3g creatine +5g full-spectrum amino acid immediately after training, and then have a high-protein dinner 40 minutes later.

If it's too much trouble, 1 spoon of muscle building powder can be solved simply.

During muscle training, the diet after each training is a headache. First, the proportion of carbohydrates and protein should be balanced; Second, the heat is coming; Third, it is to be clean and try not to gain body fat. So is there a way to kill two birds with one stone, which saves time and effort, is simple and clean!