2. Supplement enough carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
◆ Dietary nutritional supplements suitable for beginners
Dining arrangement: It is more suitable for beginners to adopt the "five-meal eclipse method". That is, eat five times a day, and the sum of five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is breakfast 20%, breakfast 65,438+00%, lunch 30%, lunch 65,438+00% and dinner 30%.
Diet composition: The diet formula of bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 20.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, making them the first choice for beginners. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
Eat more alkaline food: normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
Vegetables, fruits and other alkaline foods can also supplement a variety of essential vitamins, supplement the loss of metabolism and sweating, and meet the needs of bodybuilding training.
◆ Nutritional supplements suitable for beginners.
Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. Only three basic types are introduced here.
Energy supplement: This kind of nutritional supplement is represented by various sports drinks, and the main component is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
Protein added: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
Creatine: Creatine can increase bodybuilders' lean body weight, muscle explosiveness and endurance. At the same time, creatine can bring water into muscles, increase the volume of muscle cells and help muscle cells absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone. ◆ Misunderstandings of Dietary Nutrition for Beginners.
Don't prepare meals for yourself: if you want to practice bodybuilding well, you must prepare your own meals. Relying on canteens or fast food restaurants can not meet the dietary needs of bodybuilders to eat less and eat more.
No nutritional record: It is very necessary to make a nutritional record to record what food is effective and the muscle feeling after eating it. In the future, food can be adjusted according to the previous data to achieve the best nutritional intake.
Insufficient drinking water: water participates in the metabolism of the whole body, which can keep the microvessels clean and unobstructed, and regenerate muscle cells by washing cells. The amount of hydration can be supplemented according to the weight difference before and after exercise.
I believe that fitness beginners can get some inspiration from this article, and in the future, through their own practice, find out the dietary nutrition supplement method suitable for them, and shape perfect muscle lines as soon as possible.