Ways to gain muscle

The muscle gain is the growth of muscle volume, muscle gain is an art, special training and scientific nutrition to act together on the muscle to promote muscle recovery and growth, "practice" to reasonable practice, "eat" to scientific eating, then only eat to be considered scientific eating it? How to eat to grow muscles?

Adequate calories

Maintain the body life and various activities need to consume calories, bodybuilding training when the human body energy consumption greatly increased, and muscle growth also needs sufficient energy, because each increase of 1 pound of muscle body needs about 2,500 kcal, in order to promote the growth and maintenance of muscle, bodybuilding trainers must consume enough calories.

Adequate carbohydrate supplementation

Bodybuilding training energy is mainly provided by glycogen, which is the backup energy of carbohydrates stored in the muscles and liver, and the most effective way to replenish them is to consume sufficient sugar and water compounds in advance to provide sufficient energy preparation for training, for better results can also be supplemented with sports drinks before, during and after the exercise, in addition, the meal after training is also crucial for bodybuilders, intake of Adequate carbohydrate intake can change the state of muscle catabolic energy supply caused by training into a synthetic state that increases muscle size.

High quality protein

Bodybuilding training is to achieve muscle gain through "overload" of the body, causing the body to "overcompensate" after exercise. The "overload" must have enough energy to support the movement, while the "overcompensation" needs sufficient raw materials to repair the tissue, high-quality protein can be good for repairing muscle tissue, so bodybuilders need a reasonable intake of high-quality protein, of which whey protein is the most suitable high-quality protein found, containing amino acid groups that can be easily used by the body, can be quickly formed into The body's muscle protein.

Promote synthesis and reduce breakdown

Muscle protein is always in the alternating process of destruction and renewal, bodybuilding training with new protein synthesis, but also the old protein decomposition, this synthesis and decomposition rate determines the size of muscle mass. Muscle growth also requires pro-synthesis factors, which can effectively "promote synthesis, anti-catabolism", creatine is currently internationally recognized as a pro-synthesis factor, it can not only effectively increase strength and exercise endurance, but also increase muscle and reduce body fat percentage. At the same time, creatine should be supplemented with sugar, water, and protein to replenish the needs of muscle growth while taking it.

Increase androgen levels

The hormones in the human body play an important role in muscle growth, too much or too little hormones in the body will affect the growth and maintenance of muscles, especially androgens, the increase of androgens in the body obviously promotes muscle growth, bodybuilders in addition to exercise to improve androgens, but also under the guidance of professional bodybuilding instructors can take some supplemental androgen supplements to improve androgen levels.