Can you eat high-calorie food to gain muscle? If you want to gain weight and muscle, you need more calories. According to the training needs, you should eat more protein and calories matched with strength training. Can you eat high-calorie food by sharing muscles?

Can you eat high-calorie food to gain muscle? 1 When we gain weight, we definitely want to gain more muscle instead of fat. If you blindly gain weight and don't pay attention to your diet, you will eventually gain weight, but you will find that most of the weight is fat, which must be very painful! The simplest principle of weight gain is that intake is greater than consumption. If we want to achieve greater muscle growth, we need to pay attention to the intake of carbohydrates and protein. Healthy calorie intake is as follows:

The calorie is 50Kcal/kg/d and 2g/kg/d in protein. Taking the target weight of 80kg as an example, your daily calorie intake should be 4000Kcal and protein intake should be 160g. This is based on your target weight, not your current weight.

Let's talk about the dangers of high-calorie snacks first. Generally, these foods go through multiple processing procedures and contain a lot of additives. Eating too much can easily lead to cardiovascular and cerebrovascular diseases and increase the burden on organs. It is recommended to eat snacks with few processing procedures, and it is best to look at food raw materials.

If you just gain weight and want to gain weight, it is no problem to eat some high-calorie snacks. Basically, you can eat whatever you want, and you have to eat more.

If you plan to gain weight, it is estimated that you want to gain weight by gaining muscle. At this time, you should pay more attention to the daily intake of protein and carbohydrates, and don't eat too much fat, because most high-calorie snacks are accompanied by high fat. If you just want to gain weight, you can eat high-calorie snacks, but you should control them.

Can you eat high-calorie food to gain muscle? Six kinds of high-efficiency muscle-building foods.

1- macaroni

It's foreign noodles, and then we directly make up spaghetti, which is a familiar food, but it is rarely eaten in our daily diet. More fastidious, high-quality macaroni should be coarse-grained flour ground from Dulong Wheat with high content in protein, and the protein content is about 14%. If we can use macaroni as the staple food during training, it will undoubtedly be of great benefit to muscle exercise.

100g spaghetti has about 360 kilocalories, 75.2g carbohydrates, protein 12.5g and only 1.5g fat. If you add ingredients such as beef, it will be even more icing on the cake.

2- tuna

If you want to be a muscular man, you'd better take tuna as an essential food, at least during muscle training, not just beef. You can make it yourself or buy canned food directly. The calories of canned tuna of different brands will vary, but they are roughly between 100 and 200 kcal (100g). It is characterized by high protein, low fat and low carbon water. Take a brand of canned tuna as an example,100g provides 85.33kcal calories, with zero carbohydrate and only 0.6g fat, but it contains 20g protein.

3- raisin

You may seldom eat raisins because they are standard snacks. Who often eats when he is free? But it can provide a lot of carbohydrates for strength trainers and ensure full physical strength. 100g raisins contain about 350kcal in calories, about 82g in carbohydrates, 0.4g in fat and 2.5g in protein, and are rich in various minerals. Therefore, in the muscle building cycle, use raisins as your sports snacks or rations, not just beef jerky.

4- apricot color

This is an unpopular fruit, although it is called one of the "most nutritious fruits". Apricots are also made into dried apricots with higher nutritional value, fresh apricots rank second, and then processed into canned apricots. Dried apricots contain high calcium, but low vitamin C. Fresh dried apricots are rich in beta carotene, potassium, fiber and vitamins, and canned dried apricots are rich in vitamin C, each with its own merits.

100 grams of dried apricots can provide 338 kilocalories, with about 80 grams of carbohydrates and only 0.4 grams of fat. Its potassium content is very high, with 783 mg. Potassium has a special effect on muscle gain, which helps muscle cells to contract and helps us avoid fatigue during training. In addition, potassium can also neutralize acidic substances (such as lactic acid) produced by muscle-building exercise, so that the body can return to normal weak alkalinity.

5- personal tailor's Big Mac sandwich

If you want to be a muscular man, you have to be able to eat and practice. Make yourself a sandwich that suits your taste and is bursting with nutrition. This is the performance of being able to eat and eat. You can put lean meat, low-fat cheese, lettuce, tomatoes, onions and mustard in it ... I think of the big MAC made by Donald Duck in Disney animation (haha, does it reveal my age). Such a rich sandwich is enough to meet the needs of muscle builders for protein and carbohydrates, but you have to keep the fat low.

6- water

Yes, water! It is so common that we almost forget that it is also a kind of food and it is so important. The reason why some people have poor muscle gain effect is the problem of "drinking water".

In muscle building training, if the body is short of water (even slightly short of water), the cortisol level will rise. Cortisol can lead to muscle loss, lower metabolic level and slow down fat burning efficiency. At the same time, it also reduces testosterone concentration and inhibits testosterone synthesis. As a result, you have been practicing hard for a long time, because there is a problem with hydration, and your muscles still cannot grow significantly.

Can you eat high-calorie food to gain muscle? 3 What do you eat to keep fit and build muscles?

1, high-protein meat: Friends who want to gain muscle must distinguish between high-protein and low-fat meat and high-fat and low-protein meat, lest we can't effectively supplement nutrition after fitness.

Like beef, mutton and chicken, they are all kinds of high-protein meats, especially beef, which is an essential product to build muscles advocated by fitness experts at home and abroad, and can effectively promote muscle formation and development, so we can supplement high-protein meats such as beef, sheep and chicken after fitness.

2, high-vitamin vegetables and fruits: In addition to high-protein meat, high-vitamin vegetables and fruits are also necessary for us to achieve muscle gain after fitness. Such as oranges, radishes and apples. These are very beneficial for us to supplement the consumption of vitamins in the process of fitness, so we can make a balanced mix of meat and vegetables after fitness to avoid the loss of nutrition.

3. High-carbohydrate food: Under our high-intensity and heavy-load muscle building training, our body will consume a lot of carbohydrates, so at this time, we should eat more foods with high carbohydrate content, such as biscuits and chocolate bars. These foods are rich in carbohydrates, which is also very helpful for us to achieve the goal of muscle building.

4. High-calorie food: Under our high-intensity muscle building training, eating high-calorie food is also a good way to replenish energy, such as cheese and peanuts. These foods contain a lot of high calories, which is very beneficial to supplement our fitness energy. Conditional friends can give priority to this kind of food one day.

5. Plant protein powder: There are many similarities with whey protein powder, but the price of plant protein powder on the market is more favorable than the former, and it also contains high plant protein, which is beneficial to human absorption and is also a good choice for people who want to keep fit and gain muscle. You can try.

Muscle-building diet

Breakfast: 100G oat +2 protein+1 egg yolk+1 kiwi.

Meal: 100G yogurt+1 banana or directly two spoonfuls of muscle-building powder.

Lunch: 120G uncooked rice +300G beef +250G various vegetables+1 tomato+1 corn.

Meal: 100G cheese or yogurt+1 banana+1 slice of bread or two spoonfuls of muscle-building powder directly.

Before training: a spoonful of honey+creatine 5g+ glucose 20g.

After training: 3 spoonfuls of muscle gain powder+1 banana.

Dinner: 100G uncooked rice +250G fish or 350G shellfish+1 kiwi +250G vegetables or 200G carrots.

Before going to bed: a small box of yogurt+a piece of bread.