Introduction: If you gain muscle in one day, you should drink drinks to supplement the energy consumption, water loss and loss of vitamins and other nutrients brought by knife training. Taking drinking as an example, 50 grams of solid beverage contains 232 kilocalories, which can ensure energy supply during strength, avoid protein's decomposition of muscle energy supply, improve the effect and avoid fatigue.

Men's daily muscle arrangement

Breakfast: 5 sliced bread or 2 steamed buns, 2 bags of milk (500ml), 1 egg, 3 egg whites.

Breakfast: banana 1, whey protein drink 1 cup (280ml

Chinese food: 250g rice/steamed bread, 200g chicken breast/fish/beef, 1 serving (about 200g), peaches/apples/bananas 1, 500ml milk.

During exercise: drink 500ml (before, during and after exercise).

After exercise: muscle powder 25g (taken immediately after exercise) and creatine 5g (taken immediately after exercise).

Dinner: 200g of rice or noodles, 200g of chicken breast/fish/beef, 1 serving (about 200g), apple/peach/banana 1, 500ml of milk.

A friend is seeking more meals from a personal trainer to gain weight and muscle.

The first meal is breakfast from 7 to 8.

Carbohydrate: A steamed bread, bread, garland, rice or noodles will do (a little more).

Protein: One cup of protein powder and two egg whites.

Fruits and vegetables: bananas or apples.

Lipid nuts: 2 walnuts

Nutritional supplement: one tablet of Shanshu.

Add meals around the second meal.

Carbohydrate: A slice of bread or a steamed potato.

Protein: A kind of protein milk.

Fruits and vegetables: bananas or kiwis.

Third meal: 12 o'clock, lunch.

Carbohydrate: A big bowl of rice, noodles or rice noodles will do.

Protein: Liver, beef, fish, chicken, tofu and seafood are all available (braised, stewed and steamed).

Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, peppers and spinach.

Lipid nuts: a handful of cashews

The fourth meal is 15.

Carbohydrate: a piece of bread or a corn cob.

Protein: A kind of protein milk.

Fruits and vegetables: bananas or oranges.

The fifth meal is dinner at 18.

Carbohydrate: A big bowl of rice or noodles will do.

Protein: Beef, fish, chicken, tofu and seafood are all acceptable (preferably stewed and steamed). Vegetables and fruits: same as lunch.

Lipid nuts: 2 walnuts

The sixth meal is 2 1: 00.

The same second meal

Tips: Body drink also contains a variety of minerals, vitamins and taurine, which can supplement electrolytes and vitamins while supplementing sugar.