Reasonable allocation to each meal, the specific proportion varies slightly due to individual differences and different training amount of each person. Most of carbohydrate intake comes from staple food. Carbohydrate is the Depth Charge of muscle building, especially after fitness, you need to eat more carbohydrate food from GI.
Carbohydrate can not only improve metabolism, but also promote the release of insulin, which is recognized as the strongest anabolic hormone. Protein is the main force of muscle construction and the main element of muscle synthesis. If you don't eat enough, you will start to consume your energy and protein, which means that muscles will be broken down, so you need to eat more animal protein.
The absorption rate of animal protein is much higher than that of plant protein. Fat is the energy provider of organisms, is an important part of organisms, and is needed to maintain the normal growth of the human body. Fatty acids that cannot be synthesized by human body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil.
When practicing muscles, we should also pay attention to the collocation of nutrition. Vegetables and fruits can supplement vitamins and minerals, and some vegetables and fruits can also help to build muscles, such as spinach and bananas.