Ways for women to increase muscle diet

There are many ways for women to increase their muscle diet. Girls are too thin to look good, and they need to increase their muscles and shape through exercise and diet. Diet plays a very important role in muscle building. There are many ways to gain muscle. Here are some ways for women to increase their muscle diet.

What food do women eat to gain muscle?

Women can eat more yogurt, olive oil, water, coffee and eggs to help muscle growth.

1, yogurt

Yogurt is the best combination of protein and carbohydrate for recovery and muscle growth after exercise. Moreover, yogurt added with fruit can increase insulin in the blood, thus reducing the loss of protein after exercise.

2. Olive oil

Olive oil contains monounsaturated fat, which is an antimetabolic nutrient and beneficial to health. It contains more anti-free radical vitamin E than pure food. Intake of olive oil can also reduce the risk of heart disease, colon cancer, diabetes and osteoporosis.

3. Water

Muscle contains about 80% water, so even the change of 1% water in the body will affect the performance and recovery of exercise. If the human body is short of water, the speed of using protein to train muscles will be reduced. In the case of sufficient water, the synthesis of protein in muscle is faster. Everyone knows that drinking more water is good for your health.

4. Coffee

Moderate caffeine can enhance endurance and stimulate you to exercise for longer. Quantity and drinking time are the key.

Note: Not applicable to people with a history of hypertension.

5. eggs

If you want to build beautiful abdominal muscles, you must eat protein. Eggs are the perfect source of protein, because it has the highest content of protein in all foods. That is, you don't need to eat too much. One or two eggs can meet the calories and protein you need to grow muscles.

Women's muscle-building diet has three meals a day.

The principle of three meals a day to gain muscle:

First, breakfast

Free collocation ensures health. Carbohydrate food: whole wheat bread, breakfast cereal, noodle soup, white bread; Milk: low-fat cheese, low-fat milk, calcium-added soybean milk, cheese; Fruits: oranges, apples and bananas; Meat: eat ham and eggs between meals and use less oil when cooking; Vegetables: vegetable soup noodles and so on.

Second, lunch.

Mainly carbohydrate food. Low-fat animal food: such as pork chop, steak, lean meat, eggs, poultry, fish, etc. Vegetables and fruits: eat more green or dark vegetables, and 1-2 servings of fruits after meals.

Third, dinner.

Follow the lunch principle. Still based on carbohydrate food. Low-fat animal food: such as pork chop, steak, lean meat, eggs, poultry, fish, etc. Vegetables and fruits: Eat more green or dark vegetables.

How do women increase muscle diet II? How to gain muscle?

First, add "fuel" to yourself

In order to increase muscle quickly, rated energy intake is needed. Check the calorimeter of common foods and add 500 kilocalories to your daily diet. In addition, you should consume at least 1g protein per pound of body weight every day.

Second, limit the amount of aerobic exercise.

During the muscle building period, the time and intensity of aerobic exercise should be controlled in an orderly manner. Be able to jog or ride a bike for two days in a row, and pay attention to control the training time at about 30 minutes each time. Here are three unique running methods for everyone. Compared with jogging alone, they can help you reduce fat and prevent muscle breakdown.

(1) intermittent sprint. First do a sprint of 1 minute, then jog back to the starting point in 2 minutes, with an interval of 1-2 minutes. Three times a week, 30 minutes each time.

(2) Run uphill. You can add a slope when jogging. The greater the slope, the greater the impact on the muscles of the hips and back thighs, and of course you will feel more laborious.

(3)50-meter skydiving or 50-meter balloon running. It is to tie a small parachute or several balloons around your waist after death to increase air resistance, so that you can exercise your hip and leg muscles.

Third, reduce the number of actions.

Remember, your training intention is not to make your muscles tense for a long time, but to affect their growth. The exercise method that is beneficial to increase muscles is: each muscle exercises at most 12 groups, each group exercises 6- 12 times, and the exercise time is controlled within 45 minutes. In addition, try to choose a gym with good ventilation and large area to practice, use a large weight and complete the action at a controllable speed.

Fourth, choose whole body exercise or upper and lower limbs separation exercise.

Choose the whole body exercise, or the dichotomy scheme that focuses on upper limb exercise and lower limb exercise one day, and you will achieve very good results. For beginners, the above two methods are more effective than the separation exercise that only exercises one muscle at a time. The movements in the drill are as complicated as possible, such as squat, hard pull, bench press, barbell rowing and pull-ups.

Verb (abbreviation for verb) stretch

Making full use of various types of stretching will help you stay sensitive, prevent pain, speed up recovery, and use tools to relax muscle fascia, such as foam shaft.

Step 6 eat regularly

Plus the number of meals, eat 5-6 meals a day. Proper intake of protein and carbohydrates every time can not only ensure the energy needed for muscle addition, but also make the body adhere to a high innovation rate and help to lose weight.

7. "Ping" is thinking about change.

When you encounter the channel period or the vulgar period, you must change your practice methods. You need to adjust your training plan every 4-6 weeks and change the number of attempts, training groups, rest time and training content. Let's make an exercise diary and see where your progress is.

8. Balance exercises

In order to ensure the coordinated development of the whole body muscles, the antagonistic muscles should be trained with the same number of groups. For example, do five groups of barbell rowing (affecting back muscles), and then do five groups of flat bench press (affecting pectoralis major muscles). This kind of balanced exercise can make muscles develop in a balanced way, prevent injuries and stick to sensitivity together.

9. Sports drinks (energy drinks)

Eat some high-protein and carbohydrate foods 1 hour before exercise. Maybe choose energy drinks and the ratio of 2g carbohydrates to 1g protein. The advantage of choosing energy drink is that it is easier to digest and absorb quickly than solid food, and it is convenient to replenish energy in time.

10, rehabilitation

Sleep 7-8 hours a day and exercise no more than 4 times a week. In any case, you should prevent habitual excessive exercise, which will make the body secrete cortisol.

Women gain muscle and lose weight method 3 gain muscle breakfast:

1. Fruit cereal 70g+ frozen milk+two eggs+a lettuce.

2. Two pieces of toast+bananas+bacon+a bowl of broccoli.

3. Three slices of bread+fried eggs+chicken 150g+ a bowl of lettuce.

4. Chop a strip of corn+milk+shrimp 150g+ purple cabbage.

5. Sweet potato 300g+ boiled egg+milk+lettuce

6. A bowl of eight-treasure porridge+milk+cauliflower

7. A sandwich+yogurt+lettuce

8. A bowl of buckwheat noodles +65438 tomatoes +00 poached eggs.

9. A bowl of millet porridge+beef 150g+ some cherry tomatoes.

10. Sweet potato+cod 200g+an orange.

Muscle gain lunch or dinner: