Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep.

Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells.

Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.

Strategy 2: Eat high protein after training.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.

After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.

Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.

Strategy 3: Eat more every day.

If athletes are often underfed, body fat will accumulate. This sounds contradictory. The fact is that the human body has strong self-regulation ability. If you are often underfed, your body will react like this: when you are hungry, you will hoard fat for energy.

Scientific research shows that the amount of nutrients absorbed by the human body in multiple meals a day is greater than that in three meals a day. According to statistics, the total calorie intake of a group of male athletes in three weeks is 4700 kilocalories. After that, their total daily calorie intake is still 4700 calories, but it is divided into 17 times. In this way, the nutrition of the food eaten many times is almost completely absorbed, athletes will not feel hungry during one day's training, the metabolic rate in the body will increase, and the subcutaneous fat will be obviously reduced.

Some experts in the United States have also proved this point. They asked the athletes to do pedaling exercises. In this way, the longer the pedaling time, the faster the metabolism in the body, and the high-calorie food can just make up for this part of the calories consumed by the body. Experts warn bodybuilders that after each training, they must supplement some high-calorie foods, otherwise they will not only feel tired, but also decrease their metabolic rate and consume a lot of protein in their muscles.

Strategy 4: Pay attention to rice.

In bodybuilding training, energy is mainly supplied by glycogen. The most effective way to supplement glycogen is to eat carbohydrate-rich food before training or competition or at breakfast.

Nowadays, many fitness coaches and athletes begin to regard eating rice for breakfast as an ideal energy supplement. The reason is that rice is digested slowly in the human body, is more easily absorbed by the human body, has a mild blood sugar response, and can maintain energy supply for a longer time. In contrast, although other carbohydrates, such as bread and potatoes, can make the blood sugar content in the human body rise rapidly, it is followed by a sharp drop in blood sugar content at the same speed, which makes athletes feel hungry and weak soon.

Strategy 5: Don't eat sweets on an empty stomach.

It is an effective treatment to drink concentrated sugar water immediately when hypoglycemia occurs during training. However, if you want to eat sweets on an empty stomach before training to increase glycogen storage in your body, it is all wet.

Theoretically speaking, people's blood sugar will rise after eating sweets. At this point, the body will release insulin to convert blood sugar into glycogen, thus returning blood sugar to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop in blood sugar, and even hypoglycemia, thus forcing the body to release the second hormone, adrenaline, and returning blood sugar to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak.

In addition, sweets can only provide calories to the body, but they are relatively lacking in nutrients such as vitamin B and cellulose, making it impossible for the body to convert sugar into energy. Excessive sugar and insufficient cellulose in food can easily eliminate the normal flora in the intestine, which can produce vitamins B2, B3, B 12 and folic acid. Therefore, eating sweets on an empty stomach will not only cause hypoglycemia, but also cause nutritional deficiency.

Studies by British physiologists Anna Voss and John Harding show that eating sweets on an empty stomach can also damage the body's absorption of various protein. They put all kinds of protein in a solution with high sugar content, and found that sugar would slowly combine with protein, thus changing the molecular structure of protein and reducing the nutritional value of protein.

Strategy 6: potatoes and eggs

Mixing high-quality protein with protein with less essential amino acids and more nonessential amino acids can improve the biological value of protein. The "potato and egg" advocated by Germans is this kind of protein food with high biological value.

This diet includes 250g of high-quality potatoes with 4.5% protein and a medium-sized egg. If the content of protein in potatoes is less than 4.5%, the consumption of potatoes should be increased proportionally. In addition, due to the high starch and water content in potatoes, athletes should reduce or suspend eating other staple foods as appropriate while increasing the consumption of potatoes.

Protein powder has its own spoon. Usually, a spoonful of training is large, and a spoonful and a half need not be eaten like an athlete. The most important thing is food protein supplement, not protein powder. Supplement is only an aid. The best protein intake or food preparation is also very persevering. Moreover, protein powder must be washed with water below 30 degrees, and protein will decompose when washed above 50 degrees.