Bodybuilding is the result of long-term overload and high-intensity strength training. At the same time, it is also inseparable from scientific and reasonable nutrition. Nutrition can enhance the muscle building effect of strength training, and nutrition comes from food. Some people take medicine to exercise their muscles. Stimulants, hormones and steroids are harmful to their health. So how to match bodybuilding in diet?
1 creatine
Ordinary people need 2 to 3 grams of creatine every day, half of which is obtained from food, and the other half can be synthesized from arginine, glycine and methionine in human liver, kidney and pancreas.
Creatine supplementation can improve athletic ability and promote recovery after training. It has been reported that taking creatine 20g (or 0.3g/ day /kg body weight) every day for 4 ~ 7 days can increase the concentration of creatine and creatine phosphate in muscle by 10~30%.
2. protein
Protein is the foundation of muscle growth, and fitness training needs a lot of protein to ensure muscle composition.
Generally, the daily intake of protein should be around 1.3 ~ 1.8g/kg. Jose antonio, president of the International Sports Nutrition Food Society, suggested that athletes who want to increase muscle mass should consume about 2.0 g/kg of protein every day.
Take the weight of 75kg as an example, you need to consume about 150g of protein every day.
3. Fattening powder and muscle powder
Want to gain muscle in addition to high-quality protein also needs a lot of carbohydrates!
Muscle-building powder adds a lot of carbohydrates on the basis of whey protein. The ratio of carbohydrate to protein is 2: 1, which can provide enough high-quality carbohydrate and energy, keep training and promote muscle growth.
Fattening powder and muscle-building powder are high-calorie nutritional supplements. Their main components include a large number of carbohydrates, protein, various vitamins and trace elements, and some also add creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium and so on. , can maximize the supplement of various nutritional elements needed for bodybuilding training. Generally speaking, anything with protein content above 33% belongs to muscle gain powder, and anything below 33% is weight gain.
4. Glutamine
Glutamine is an amino acid existing in human body, which is rich in muscle.
Glutamine provides an essential nitrogen source for the body and promotes the synthesis of protein in muscle cells; Promote the growth and differentiation of muscle cells through cell compatibilization; Stimulate the secretion of growth hormone, insulin and testosterone, and make the body in a synthetic state.
Glutamine plays a key role in muscle growth. Because it is the raw material to provide nitrogen, that is, it can transport nitrogen to all parts of the body that need it. Every bodybuilder knows that maintaining a positive balance of nitrogen is a necessary condition for increasing muscle volume.
Glutamine is also an energy source, which is converted into glutamic acid and produces adenosine triphosphate (ATP). Adenosine triphosphate is an energy molecule. When enough glutamine is retained in the body through diet and/or taking supplements, muscles rarely or never decompose to provide glucose. Remember, too little glutamine can lead to muscle decomposition and atrophy.
Glutamine can effectively prevent the decomposition of muscle protein, increase cell volume and promote muscle growth through cell hydration. Glutamine is also one of the few amino acids that can promote the release of growth hormone.
First Kang is a classic of beauty lovers.
Diyikang is the latest achievement of our expert group research. Made of imported raw materials, containing the above four materials, but not starch. Many of these protein have high metabolic rate, high utilization rate and fast absorption after hydrolysis. Nitrogen can peak in muscle within a few minutes and provide a large number of essential amino acids. It is the only nutrition in the world that can provide substance and metabolism for muscle cells, bone cells and immune cells. Promote the normal growth of muscles, skin, blood vessels, nerves and bones, reduce the decomposition of protein, and improve immunity. Because this product provides materials for cell membrane, mitochondria, Golgi apparatus, endoplasmic reticulum, centrosome and DNA of whole body cells, it solves the occurrence of rhabdomyolysis during exercise and prevents renal failure. First health provides nutrition, decomposes lactic acid accumulation produced by metabolic exercise, and relieves muscle soreness and fatigue.
Fitness scientific nutritious meal
60 kg weight calculation
First, breakfast:
2 eggs for breakfast, 200g vegetables, 0/50g rice/kloc-,3g lard and 2g vegetable oil. 3 bags of Dikang and 5 tablets of ZSα linolenic acid.
After dinner:
Vitamin B complex, 2 tablets;
Vitamin B 12, 1 tablet;
Vitamin c, 1 tablet;
Multi-enzyme tablets, 2 tablets;
Folic acid, 1 tablet.
Second, Chinese food:
Meat100g, vegetables 300g, rice 250g, oil 8g and fruit100g. 3 bags of Dikang and 5 tablets of linolenic acid.
After dinner:
Vitamin B complex, 2 tablets;
Vitamin B 12, 1 tablet;
Multi-enzyme tablets, 2 tablets;
Folic acid, 1 tablet.
Third, dinner:
Vegetable 200g, rice 150g, vegetable oil 5g, fruit 100g. 3 bags of Dikang and 5 tablets of linolenic acid.
After dinner:
Vitamin B complex, 2 tablets;
Vitamin B 12, 1 tablet;
Vitamin c, 1 tablet;
Multi-enzyme tablets, 2 tablets;
Folic acid, 1 tablet.
Deputy Director, Institute of Geriatrics, China Institute of Geriatrics, and Head of Nutrition Medicine Expert Group of China Minsheng Health Network.
Consultant in Wang Jiankang, Thailand