It is mainly to increase muscle and reduce fat to expose lines. Increase muscle mainly, in addition to adequate protein supplement, according to 3-4 grams per kilogram of body weight or excessive intake, of course, excessive carbohydrate is to ensure the completion of training, but also can provide more energy to synthesize muscle, according to 4-5 grams per kilogram of body weight intake.

If the aim is to reduce body fat, while the calorie intake is lower than basal metabolic calorie and exercise calorie consumption, protein should be taken, and the intake of oil and sugar should be reduced to ensure that the body fat rate is kept at around 10%.

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

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

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

Extended data:

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.

References:

Baidu encyclopedia-fitness