I hope to gain muscle and weight through fitness. Strength training is only the first step, and the structure and method of diet are the most critical, direct and effective means. So, what should we pay attention to before and after fitness exercise in order to gain more muscle mass?

Before fitness:

The energy of human exercise is mainly supplied by glycogen. For glycogen supplement before fitness, we advocate eating foods rich in carbohydrates before fitness. Here, rice is the first choice, because rice is digested slowly in the body, easily absorbed, and its blood sugar reaction is mild, which can maintain energy supply for a longer time, and the effect is better than other carbohydrates such as bread and potatoes.

Don't eat sweets on an empty stomach, although sweets will make the blood sugar in the body rise rapidly. At this time, the body will release insulin to turn blood sugar into glycogen, so that blood sugar will return to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop of blood sugar, and even hypoglycemia, thus forcing the body to release the first China hormone-adrenaline, and make blood sugar return to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak.

After fitness:

For people who need to grow muscles, it is essential to eat hydrolyzed whey protein after fitness. Protein enters the body and is absorbed and decomposed into amino acids, which are the basic raw materials for building muscles.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. Within one hour after meals, it is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.

Many bodybuilding champions have successfully used this strategy. They exercise twice a day, namely, fitness, lunch, nap and fitness, dinner and staying up late. In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.