Generally speaking, you need to eat more eggs every day to supplement protein, which will increase your muscle group. The nutrition of bodybuilding beginners is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. As everyone knows, such training will not receive good results. Therefore, beginners should pay attention to the following five principles of bodybuilding nutrition: 1 Muscle growth needs energy to supplement enough calories. Without enough calories, it is impossible to ensure the normal growth of muscles. 2. Replenish enough carbohydrates. The energy during bodybuilding training is mainly provided by glycogen. The carbohydrate intake 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. Dietary supplements for beginners 1. The arrangement of meals is more suitable for beginners to adopt the "five-meal eclipse method": that is, eat five meals a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, breakfast accounts for 10%, lunch accounts for 30%, lunch accounts for 10% and dinner accounts for 30%. 2. Composition of diet The formula of daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases. 3. Eat more alkaline food. Normal body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible. Besides vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training. Novice 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 This kind of nutritional supplement is represented by various sports drinks, and its main component 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 has the fastest absorption rate and the highest absorption rate, and is the best protein supplement 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 can bring water into muscles, increase the volume of muscle cells and help muscle cells 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.