Carbohydrate can directly promote muscle growth and improve metabolism level by providing fuel for muscle. Muscles lacking energy will soon quit anabolic state, slow down their growth or go on strike completely. Carbohydrates can also promote the release of insulin. Insulin is considered as the strongest anabolic hormone.
Remember to eat more carbohydrate foods with high gi during muscle gain, especially after fitness.
Bread, sugar water and mashed potatoes are all good choices, and the effect of muscle training is very good.
2. protein
Protein is the main force of muscle training. He is the main element of muscle synthesis. If we don't get enough protein and energy from outside, our bodies will start to consume their own energy and protein. This means that muscles will be broken down and the fruits of hard exercise will be wasted.
Please eat more animal protein during muscle gain. Its absorption rate is much better than that of plant protein. Besides, don't always stare at beef and chicken. Fitness needs a reasonable diet, not eating as a task.
3. Fat
Don't say no at the mention of being fat. Fat is the energy provider of organisms, and it is also an important component of organisms, such as phospholipids, which is an important component of biofilm. The intake of saturated fatty acids can promote the secretion of testosterone.
Please put fat intake 2 hours after meals during muscle gain. Eating fat immediately after meals will reduce the secretion of growth hormone.
4. Vegetables and fruits
Pay attention to the collocation of nutrition when exercising. Eating vegetables and fruits can supplement vitamins and minerals. Some vegetables and fruits also help to gain muscle. Such as spinach and bananas.
Fourth, do less aerobic exercise, do more strength training, keep fat, and achieve the goal of gaining muscle and weight.
Food arrangement reference 1
Note that the weight of the following foods can be increased or decreased according to their actual calorie requirements.
The first meal is breakfast from 7 to 8.
Protein: Two eggs and a box of milk (just one cup of protein powder).
Carbohydrate: staple food 150g (such as rice flour).
Meat: 100g (such as chicken breast and beef).
Fruits and vegetables: 150g (such as tomatoes with bananas and a small amount of almonds). )
The second meal is 10.
Protein: Yogurt.
Non-staple food: 200g (such as sweet potato and bread).
A portion of fruit: (such as apples and bananas)
The third meal is 12 lunch.
Formula 1
Carbohydrate: A big bowl of rice, noodles or jiaozi, 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, sweet pepper and spinach.
Lipid nuts: a handful of cashews
Recipe 2
Staple food: 250g (such as rice and noodles).
Meat: 250g (such as lean beef, chicken and fish).
Fruits and vegetables: 500g (such as spinach, carrots+bananas, apples+nuts).
The fourth meal is 15.
Food: 300g (such as sweet potato+bread).
Protein: Two egg whites (protein powder can be used instead).
A portion of fruit: (such as bananas and apples)
The fifth meal is dinner at 18.
Formula 1
Carbohydrate: A big bowl of rice or noodles will do.
Protein: Beef, fish, chicken, tofu and seafood are all acceptable (preferably stewed and steamed).
Fruits and vegetables: same lunch.
Lipid nuts: 2 walnuts
Recipe 2
Staple food: 200g (such as rice and noodles).
Meat: 250g (such as chicken breast, beef and fish).
Fruits and vegetables: 500g (such as Chinese cabbage, carrot+apple, banana+walnut).
Soup: (such as a bowl of fish soup and a bowl of beef soup)
The sixth meal is 2 1: 00.
Staple food: 300g (such as steamed bread and potatoes).
A portion of fruit: (such as bananas and apples)
Protein: A carton of skim milk.
Food arrangement reference 2
The first meal is breakfast from 7 to 8.
Carbohydrate: miscellaneous grains or grains (200g)
Protein: Protein powder, one or two cups of egg white.
Fruits and vegetables: bananas or apples.
Lipid nuts: 2 walnuts
Nutritional supplements: multivitamin tablets.
The second meal is 10:00AM.
Carbohydrate: A slice of bread or a steamed potato.
Protein: A protein.
Fruits and vegetables: bananas or kiwis.
The third meal 12: 00am lunch
Carbohydrate: rice (300g)
Protein: Liver, beef, fish, chicken, tofu, etc. (200 grams)
Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper, spinach, etc. (200 grams).
Lipid nuts: a handful of cashews
The fourth meal is 15: 00am.
Carbohydrate: a piece of bread or a corn cob.
Protein: Skim milk (250 ml)
Fruits and vegetables: bananas or oranges.
The fifth meal 18:00AM dinner
Carbohydrate: rice (250g)
Protein: Same lunch.
Fruits and vegetables: same lunch.
Lipid nuts: 2 walnuts
Add 2 1:00AM to the sixth meal (choose whether to add meals as needed).
Carbohydrate: A slice of whole wheat bread.
Protein: A protein.
Fruits and vegetables: an orange