Thin people must eat, eat, eat to exercise muscles. Only by increasing enough nutrition can they roll their muscles through muscle strength training.

If you want to gain muscle, you must consume more calories than you consume every day! If you burn 2000 calories a day, you should shoot at least 2500 calories a day! But these 2500 calories are not just eating junk food! You should allocate the proportion of the three nutrients reasonably! And reasonably allocate the meal time!

So, you should start to get into the habit of eating six meals a day and eat more. Breakfast is especially important. Eat within an hour after getting up, or your body will burn muscles. It is best to set the time of each meal and strictly observe it, such as breakfast at 7: 00 in the morning, breakfast at 10 in the morning, lunch at 12 in the morning, afternoon tea at 3: 00, dinner at 6: 00 in the evening, snacks before going to bed, etc.

2. Take more protein.

Protein is an important element of muscle growth! It is suggested that the intake of protein should be 1 kg1.2-2g per day. Therefore, it is suggested that protein should be supplemented with a few meals, such as protein, lean meat, fish and shrimp, milk, etc. These are all good sources of protein. Milk and eggs can not be less every day! Especially after training, you can choose whey protein that is easy to absorb as a supplement!

Step 3 need carbohydrates

Long muscles need carbon compounds as raw materials, and carbohydrates are also the main source of exercise energy for our human body! Strengthening the synthesis efficiency of protein is helpful for muscle growth, such as oats, brown rice, pasta, potatoes, sweet potatoes and so on. Without enough carbohydrates, it is difficult for muscles to grow.

Step 4 take food with you

In order to avoid having too much time to eat many meals a day, you can prepare convenient and easy-to-eat foods or snacks (such as bread, eggs, milk, nuts and fruits, potatoes, etc.). ) and take them to school or work. In addition to dinner, you can also eat these nutritious snacks or snacks to keep yourself full at all times.