1, reasonable heat range

Fitness and muscle training are to improve muscle dimension. Muscle growth needs enough energy and nutrition supplement, and our calorie intake needs to be higher than usual.

The total metabolic value of a normal person in a day is between 2000 and 2400 calories. People with a standard body fat rate can increase their calorie intake by about 65,438+00% during muscle gain. Thin people need to increase their calorie intake by about 15%-20%, which is helpful for muscle growth.

2. Increase protein intake.

Muscle growth is inseparable from protein's supplement. Therefore, it is necessary to increase protein intake under the premise of controlling fat intake during muscle gain, and supplement 1.5-2g protein per kilogram of body weight every day.

You can eat more high-protein foods for three meals, such as chicken breast, eggs, milk, dairy products, lean meat, fish and shrimp, and the diet is diversified. Cooking is the main way to avoid the soaring calories of ingredients and the destruction of nutrition.

Step 3 eat and drink more

Muscle men like to eat more food, because their calorie intake is higher than that of ordinary people, and multi-meal intake can ensure food intake.

During the muscle building period, the body-building meal can be divided into multiple times and multiple time periods, which can improve the utilization rate of food and reduce the accumulation of fat. We can change three meals into five meals, which will help the absorption and digestion of food. In protein, the absorption rate of food in multiple meals will be much higher than that in one meal.

Step 4 choose high-quality fat

During fitness, it is not impossible to eat fat, but to supplement high-quality fat, which is an important substance for hormone synthesis and secretion. We can supplement some nuts and avocados, and stay away from all kinds of inferior fats and trans fats, especially foods such as cream and chocolate.

Step 5 drink plenty of water

People who gain muscle must pay attention to drinking more water. During fitness, the body will sweat. Hydrate water in a small mouth to avoid dehydration. You should also replenish water in time before and after fitness. Don't drink cold drinks. You can drink some light salt water properly.

Supplementing about 2L of water every day in several times can dilute blood concentration, help blood circulation and promote muscle recovery.