1. Set your protein index.
Compared with ordinary people, bodybuilders have a higher demand for protein, because protein molecules can repair damaged muscle fibers in the body and support hormones in the body.
If you want to have more muscles, you need to consume 1 g protein per pound of body weight every day. For a person who weighs 180 pounds, this means that 180 grams per day is the lower limit, but this number may rise according to several factors.
If you don't gain 65,438+0 grams of protein per pound, or feel sore after training for more than a few days, add 65,438+0.3 grams of 234 grams of protein to the 65,438+080-pound person every day.
Most protein should come from whole grains (see article 6), but it is also a good idea to supplement protein milkshake two or three times a day.
2. Keep your diet "fast" after exercise
Within 30 minutes after training, take 20-30g of protein and digest it quickly. Here, whey powder can be easily mixed with water, which is dominant in shaking cups. Also eat 50-60 grams of digestible carbohydrates, such as fat-free biscuits, muffins, fruits, Gatorade or other carbohydrate-rich drinks.
The rapid digestion of whey and simple carbohydrates almost immediately reversed the muscle collapse caused by high-intensity training. It can also tilt your body's hormonal state from a muscle attack state to a state that supports the reconstruction process.
3. Eat meat as a staple food
Talk to a dieting bodybuilder and he will tell you how difficult it is to maintain muscle mass when red meat completely disappears from the menu. Red meat such as steak and lean beef can strengthen muscles more than white meat such as chicken or turkey.
Some people think that red meat contains more vitamins and minerals, while others point out that red meat is rich in creatine, which can enhance the strength during fitness, while carnitine helps to improve testosterone levels. Or, it may be that a diet rich in red meat tends to provide enough dietary fat, which also supports the production of testosterone in the body.
Even though the low-fat diet is rich in protein, carbohydrates and total calories, long-term consumption of low-fat diet may not maintain the testosterone level at the level required for growth.