First of all, how do we eat during muscle gain?
Physiologically, carbohydrates, protein and fat are the most nutritious elements in our body. Among them, carbohydrates play an important role in the process of muscle gain. Only when there are enough compounds can we support the energy consumption in the process of muscle gain, so that muscles will not be consumed. However, in addition to the above three categories, a large number of vitamins, minerals and water should be supplemented during muscle gain to maintain the stability of metabolism in the body.
In daily life, we usually treat food mainly by steaming and boiling, supplemented by frying and frying. Remember not to fry, which will reduce the intake of oil. A healthy friend will ask, how to eat like this? It doesn't taste at all. You can add some powdery seasoning, but less salt, less soy sauce and less oil.
Some people are afraid that if we eat carbohydrates during muscle gain, it will increase the fat content in our body, so it is wrong to choose not to eat carbohydrates, which will affect our metabolism and hinder muscle gain. So we can eat properly, and within the standard range, our fat will not increase. We can also eat more crude fiber compounds, which makes us feel full and enables us to eat more and less.
The sources of protein are generally meat and plants, that is to say, protein is an animal and protein is a plant. Choose to eat some chicken breast, steak, fish, etc. When choosing protein, you can choose some sweet potatoes and vegetables appropriately, but the amount you eat should be scientific and appropriate. If we eat too much, everything will be counterproductive.
In short, in order to ensure a good muscle gain effect, we must increase the energy of muscle mass growth. If you blindly control your diet, you will reduce your body fat rate and reduce your muscles.
Secondly, during muscle building, what should I do if I am hungry at night?
As the saying goes, hunger will make you thin, but it won't make you healthy. Friends who gain muscle are hungry, so they should eat properly. Don't control their heat at this time. Our diet plan at night should be reasonable and suitable for our health.
Plan 1: You can eat it in the evening, but in moderation.
When Bian Xiao was exercising, he often heard from his predecessors that he could not eat after 8 pm, which would make him fat. In fact, time has little to do with our diet, but after 8 o'clock, people's activity decreases, the food they eat can't be digested immediately, and the calories in the food will accumulate in the body, leading to an increase in fat content. So our diet plan should follow the principle of eating at night, but in moderation.
Plan 2: Choose the right diet
What should I eat in the evening and what is the best? Bian Xiao here suggests that you can eat whey protein or relieving protein before going to bed, so as to maintain the supply of human body to protein, at the same time, make our muscles recover and nourish, and at the same time, make the metabolism in the body vigorous and play a role in losing weight.
Suggested food choices are: oats and sweet potatoes are the main carbohydrates; Protein is mainly composed of eggs, whey protein powder and low-fat milk; Fat is mainly nuts and low-fat cheese; Fruit is a source of vitamins. We mainly eat some apples, bananas and so on.