Diet plan for muscle gain

Muscle building refers to the purpose of muscle growth through high-intensity exercise and a reasonable diet, is the art of combining exercise and diet, is a complex and comprehensive process, not only requires reasonable exercise, but also requires a scientific diet, how to eat smart, how to eat effectively, which is very important for bodybuilders, especially in China, the customary family meals are three meal system and the peri-meal system, such a diet is difficult for This diet is difficult to provide adequate nutrition for bodybuilders. So how to eat to help build muscle? How to eat to gain muscle?

Breakfast

Breakfast is important for the day. A rich breakfast keeps a person energetic for the day. A reasonably arranged breakfast is vital for bodybuilders, as the bodybuilder consumes a lot the day before and a night without food supply, the body is in dire need of calories at this time in the morning. What should you eat for breakfast: You should pay attention to carbohydrates for breakfast: such as oats, buns, bread, etc., to continuously provide energy for the body. Together with eggs and milk, eggs and milk are designed to replenish and maintain a steady flow of amino acids in the blood and prevent the catabolism of muscles.

Chinese food

The focus of lunch is on protein supplementation, which also includes carbohydrates as well as vegetables. Meat is a good source of muscle building protein, and all they provide is good quality protein, and some energy. Carbohydrates can be chosen from a mix of carbohydrates to provide adequate energy and protein support for the afternoon training. How should you eat Chinese food: protein supplement can be consumed beef, fish, chicken, tofu, etc. Carbohydrates to supplement the main complex carbohydrates, such as rice, pasta, potatoes, etc.

Dinner

Eat dinner about 2 hours after the end of training, dinner is mainly solid food. Include complex carbohydrates such as: rice, potatoes, etc., high-quality protein such as: beef, chicken, etc. Also eat a lot of vegetables, such as bean sprouts, cabbage, green vegetables, etc.

Between-meal supplementation

In between three meals bodybuilders can choose a high protein drink or protein powder as a protein supplement to ensure a continuous flow of amino acids in the blood. Such as skim milk, soy milk, etc Some fruits can also be consumed. Fruits are a good source of vitamins and minerals, which are usually lacking in most bodybuilders' diets.

Special Reminder

Bodybuilders' bodies are in a state of urgent need of nutritional replenishment after high-intensity exercise, so consume carbohydrate drinks within 30 minutes after training to replenish glycogen consumption during training. The ideal drink is a mixture of protein and carbohydrate in the ratio of 1:2, which ensures that amino acids rebuild muscles and replenishes the body's carbohydrates to prevent muscle catabolism of the body.