Fitness to eat bananas can increase muscle muscle gain how to eat

Bananas are the most common supplements in fitness and various sports, so are they helpful for muscle building? How can you enhance the effect of muscle building? Let's take a look.

Can you eat bananas for muscle building?

Unfortunately, there is no help for muscle gain. We know that muscle gain requires the help of protein, which is a very important element, and the protein needed to increase is not available in bananas, so it is not very realistic for fitness to try to gain muscle by eating bananas.

What is the help of eating bananas for fitness

First of all, bananas are rich in carbohydrates (sugars) needed to provide energy in endurance sports, and contain vitamin B complex, magnesium, which can assist the body in protein and sugar metabolism. In addition, the rich potassium content helps muscle and nerve function, reducing cramps after heavy sweating.

Fitness to gain muscle what to eat

1. eggs

The main principle of muscle gain is due to muscle damage in the training process, and then damage to the muscle will be the process of recovery, muscle repair process, need protein to provide raw materials, and egg protein is a highly efficient absorption of protein, can provide the body with sufficient protein, do not want to take protein from meat, eggs are your best choice!

2. Salmon

Salmon is rich in protein, vitamins and minerals such as calcium, phosphorus, potassium and iron, and is rich in unsaturated fatty acids. Salmon can also help with muscle repair and it can help suppress cortisol and convert most of the body's absorbed glucose into muscle rather than into fat.

3. Milk

If you really want to grow muscle through diet, milk is also a good choice. Milk is a good muscle building drink because the protein in milk consists of two main parts, whey protein (20%) and casein protein (80%), both of which are high quality proteins, whey protein is a protein that can be absorbed quickly, it can be quickly broken down into amino acids and absorbed by the body, so after exercise Drinking a glass of whole milk is very helpful for muscle building.

Fitness how to build muscle through diet

1. Increase your calories

The first step to gaining muscle is to increase your calorie intake, which is the opposite of fat loss. For people who want to grow muscle, the best way is to find out your basal metabolism and increase your intake by at least 500 calories as a way to build muscle.

2. Find the right frequency of eating for yourself

We all know that the rules of fitness diet is a small number of meals, but more meals is more to where? The answer to this varies from person to person, there is no such thing as the best eating frequency, some people want to eat 4 meals a day, while others want to even up to 8 meals. As long as you control the calorie content of the food and the quality of the food, no matter how many meals you eat is fine.

3. consume low-fat meat

In our normal diet intake, if we can eat more high-quality protein, it will certainly help us to increase muscle better, if we can avoid some of the higher-fat meat on our muscle-building plans will be better, such as: pork, beef and other red meat, rather than choosing chicken breast, eggs, fish and seafood, low-fat milk are good diet.

How to enhance the effect of fitness muscle gain

1. grasp the golden supplement time

If you want our muscles to have better efficiency recovery and growth, you must grasp the golden hour after training, plyometric training will stimulate muscle protein synthesis muscle gain better, but the muscle protein will be simultaneously decomposed and synthesized, we in order to make synthesis greater than decomposition, so, must be supplemented with enough protein after training to make muscle growth.

2. Try to break through the muscle bottleneck

You can start to make adjustments from diet, lifestyle or training methods, in the training method can change the order of training, movement, weight strength and frequency, but also plan to build your training cycle, improve physical muscle strength or challenge your limits, which is also the best way to break through the muscle bottleneck and continue to progress.

3. Effectively prevent muscle loss

How to retain hard-earned muscle more effectively is a major issue that you must pay attention to. In terms of diet, you should get enough protein and calories. When you don't get enough calories to meet your daily body needs, you will start to break down the protein in your body into glucose to meet your energy needs. In addition, to allow the muscle to have moderate rest time, generally speaking, small muscle groups need 48 hours large muscle groups need 72 hours of recovery time, too much training will inhibit muscle growth, therefore, it is recommended that after training a large muscle group, rest two days and then do the same part of the large muscle group training, so that the muscle repair growth will be more efficient.