2. The most ideal way is to take protein and sugar at the ratio of 1:2. 25 g ~ 30 g protein is ideal, because it is necessary to ensure enough amino acids to rebuild muscles, and it is not possible to slow down the absorption rate of monosaccharides because of excessive intake of protein.

3. Yes, you should supplement 80-100g carbohydrates (such as sugar) after training.

Dietary suggestions for muscle exercise:

1. Almonds: Nuts such as almonds are healthy sources of cellulose, protein and vitamin E.

2, yogurt: If you want to gain weight, you can choose fruit yogurt; If you want to lose weight, you can choose low-fat, skim yogurt. In addition to yogurt, low-fat cheese also has a good effect.

3. Water: Dehydration will lead to muscle atrophy and energy exhaustion during exercise.

4. Eggs: Eggs are rich in protein, vitamins A, D and E, which are helpful for muscle growth.

5. Salmon: Salmon can resist inflammation and is rich in omega-3 fatty acids and protein.

6. Tofu: Tofu is rich in soybean isoflavones and protein, which is helpful for muscle recovery.

Extended data:

Three meals a day:

The first meal: Because there is no food supply for one night, the body is in urgent need of calories, especially sugar, to provide energy for the first few hours of work. Complex carbohydrate "burns" slowly and can provide energy for a long time, so it is the best choice. Of course, you also need to take protein to keep the continuous inflow of amino acids in the blood, which helps to prevent muscle catabolism. This meal provided about 50 grams of protein.

The second meal: 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein. Protein can choose chicken breast or high protein powder for this meal, and can also eat some sugar, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

The third meal: The focus of lunch is protein, which also includes complex sugar and vegetables. Protein food, such as beef and fish, is a good choice to gain muscle, because these foods can provide extra calories (fat) besides protein. Moreover, the fat contained in fish is unsaturated fatty acid, which is beneficial to human health. As for sugar, you can choose any complex carbohydrate you want, such as potatoes, rice and pasta.

References:

People's Network-Exercise Muscle Weight Loss Method