Athletes' muscle-building food
1. Beef: Beef is an important source of iron and zinc. Iron and zinc are the two most important nutrients for muscle growth. In addition, every 450 grams of beef contains 2 grams of creatine, which is called? King of creatine? . Creatine plays an important role in promoting muscle growth and providing energy for skeletal muscle.
2. Prune: Prune contains natural antioxidants, which ranks first among fruits. It can not only prevent the pulp itself from rotting, but also help consumers delay aging. Athletes who often eat prunes can slow down muscle aging.
3. Fish oil: Fish oil is an oily substance in fish, which is rich in protein degradation products and has the functions of delaying aging and improving eyesight.
4. Eggs: The yolk in eggs contains vitamin B 12, riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, as well as minerals such as iron, phosphorus and zinc.
Dietary arrangement for athletes to gain muscle.
Breakfast: 5 sliced bread or 2 steamed buns, 2 bags of milk (500ml), 1 egg, 3 egg whites.
Breakfast: 65438 banana +0, whey protein drink 1 cup (280 ml.
Chinese food: 250g rice/steamed bread, 200g chicken breast/fish/beef, vegetables 1 serving (about 200g), peaches/apples/bananas 1 slice, 500ml milk.
During exercise: 500 ml of health drink (before, during and after exercise).
After exercise: muscle powder 25g (taken immediately after exercise) and creatine 5g (taken immediately after exercise).
Dinner: 200 grams of rice or noodles, 200 grams of chicken breast/fish/beef, vegetables 1 serving (about 200 grams), apples/peaches/bananas 1, and 500 ml of milk.
Athletes' muscle training methods
1, multi-group number
Many men think it's time to exercise, so they do 2-3 groups of exercise. In fact, it is a waste of their time, and it can't achieve the purpose of stretching muscles. If you want to grow muscles, you must set aside more than one hour and concentrate on doing a certain part of the exercise. Each movement needs 8- 10 groups, so as to fully stimulate the muscles and make them recover for a longer time. In short, you have to reach muscle saturation to gain muscle mass.
2. High density
Density refers to the rest time between two groups of exercises, and athletes who rest for one minute or less are called high density. If you want your muscles to grow in a short time, you must rest less and stimulate them frequently. When exercising, you must concentrate on anything else. At the same time, in the process of exercise, we need to slow down, so as to fully stimulate the muscles. Don't just lift the dumbbell and put it down at once.
Step 3 relax between groups
After each group of exercises, exercisers need to stretch and relax, which will increase the blood flow in the muscles, remove the waste deposited in the muscles, and make the muscles recover quickly and replenish nutrition quickly. Also, in a group of sports, no matter at the beginning or the end, don't relax, you must be constantly nervous.
Tips for athletes to gain muscle
1, increasing muscle mass is not irregular and unpredictable. Only strengthening strength training can stimulate muscle growth. This kind of training can neither last too long nor be too frequent, otherwise it will hinder muscle growth and injury. Once the training method is correct, you can immediately feel the progress-the growth of strength.
If a bodybuilder adopts the correct training method, he can develop his muscles to the limit within two years. If your current training doesn't work, stop using the old method as soon as possible.
For most people, the growth of strength precedes the growth of muscle volume. That is to say, maybe for a period of time, only the strength increases, and the change of muscle volume is not obvious. Don't lose heart at this time. As long as the strength continues to increase, the muscle mass will definitely increase. The amount of muscle growth and the length of lag (bottleneck) time vary from person to person.
4. The training plan varies from person to person, but we must pay attention to the reasonable combination of warm-up group, stretching between groups, number of groups and action forms. Of course, you must relax stretching after each training so that your muscles will not become stiff.
People who have seen athletes' muscle-building food will also see:
1. What are the foods for bodybuilders to gain muscle?
2. What food is suitable for bodybuilding and muscle training?
3. Dietary arrangements for bodybuilders
4. What are the dietary precautions for fitness and muscle building?
5. What are the dietary principles of sprinters?