Nine Tips For Muscle Building By A Good Diet
People who have just started to exercise will misunderstand that “exercise is the key to long muscles”. But, in fact, diet is more important. If our goal is to grow five kilograms of pure muscle, then we must consume large amounts of protein, carbohydrates, and moderate amounts of fat. And this is not as simple as eating a bunch of food around.
Of course, going to McDonald’s every day to shoot two big microphones, adding potatoes, cola can make you “weight gain”, but this is not what we want muscle mass. Acquiring muscle while preventing fat growth requires a good plan, including eating the “right food” at the “right ratio” at the “right time”, which sounds complicated, but we will explain and give examples one by one, and then all All you have to do is train your diet.
1. Correct nutrition allocation
Let’s briefly explain: we need to consume at least 25 calories per pound of body weight per day, including at least “2 grams of protein per pound of body weight”, “3 grams of carbohydrates per pound of bodyweight”, and “0.5 grams of “Fat per pound of bodyweight”; Take a bodybuilder who weighs 180 pounds as an example, which is 4500 calories a day, more than 360 grams of protein, nearly 540 grams of carbohydrates and 90 grams of fat.
2. Nutrition before & after training
For people who need a lot of weight gain, the most critical timing for nutrient intake is before and after fitness. Unlike other times, you don’t have to worry about taking too much protein and carbohydrates into fat during this time, because they can promote muscle growth. Not only take milkshakes before and after training (made by using natural ingredients through the juice machine), you can also take milkshakes to gain weight during training; in addition to containing enough protein and carbohydrates, milkshakes also include creatine, glutamic acid, etc. Ingredients, the good news is that these will be used to help your muscles recover and grow.
3. Morning nutrition
Another key moment for gaining weight is within a few minutes of getting up in the morning. Will you get used to brushing your teeth or taking a shower first thing in the morning? Add two breakfasts to these habits! One is when you get up, and the other is 30 to 60 minutes after the first breakfast.
In fact, every morning period may make your muscles grow in vain, why do you say that? Because our body uses glycogen as a fuel for body metabolism at night, when these glycogen levels are low, the body will adjust to use muscle-decomposing proteins to complete metabolism; in order to avoid this from happening, we must immediately Eat protein and carbohydrates, so the first meal must include whey protein, some fruits, bread or vitamin (a carbohydrate nutrient); the amino acids in whey can quickly enter the body’s blood for the body to use Instead of catabolism of muscles, fast-absorbing carbohydrates can help restore the recovery of glycogen levels in the body, allowing the body to stop muscle breakdown.
4. Nutrition before bed
Bedtime is one of the most important windows for building the body’s nutrition. We will need to consume long-term digested proteins like casein, which can provide amino acids to muscles stably, avoiding the body from breaking down too much when sleeping at night. Muscles to metabolize; cheese is an option, it is rich in casein. Our meal plan should combine healthy fats (flax seeds, walnuts, mixed nuts, peanut butter, etc.) with the above protein sources before bed to help slow down our protein absorption.
This is about whole eggs, egg yolks, and egg whites. A study by Texas A&M University found that under heavy training, subjects who ate three whole eggs a day had twice as much muscle growth and strong growth as subjects who ate less than one whole egg a day.
6. Whey protein
Some people may think that whey protein is a supplement, but we (M&F) label it as food, even better than food. Among milk proteins, whey is the type of protein that we can digest and absorb the fastest, and it is also rich in Branched-chain amino acids (BCAAs) and peptides (small fractions of proteins) that enhance blood flow. For muscle gain, we recommend taking a glass of whey protein every morning before and after training.
7. Casein Protein
Another milk protein, casein, is also the key to gaining muscle. One study showed that the addition of casein to the whey white after training increased more muscle than the subjects without gallon; the other one A study found that whey will significantly inhibit hunger and reduce food intake, but casein will not, so when you try to add a lot of weight, you must eat a lot, and casein will help you eat a lot of protein and carbohydrates The compound does not feel full.
Most people have a bad impression of red meat, except for the fitness industry; the saturated fat and cholesterol in beef have been proven to increase testosterone levels and muscle and strength. Beef is also rich in vitamin B12, creatine, iron, and zinc, these nutrients will help the growth of muscles and strength. Those who pursue weight gain suggest that there should be at least one meal of beef every day.
Omega-3 can be obtained from salmon, which is an important fatty acid. Now we know that it can help muscle growth, reduce muscle breakdown, help reduce fat, assist joint recovery, and provide many other health benefits. It is recommended to try every week. Eat at least two or three meals of salmon; walnuts and flaxseed are also rich in Omega-3, it is recommended to sprinkle them on cheese or peanut butter.