How should beginners eat to gain muscle Beginners how to effectively gain muscle

May 16, 2023

When it comes to fitness muscle gain, many beginners immediately associate it with lifting iron around the clock in the gym, but sports nutrition is also very important, so the following will talk about how to eat for muscle gain for beginners.

Adequate amount of protein

If the body wants to grow muscle, it must eat enough complete protein every day. Suppose you are 70 kg, you will have to eat 150 grams of protein. To grow muscle effectively, you must be consistent and eat an adequate amount of protein every day. Of course, the premise is that you have to train 3-4 times a week, otherwise the ingested protein will only be wasted.

Understanding the types of protein

Protein is made up of amino acids, which are actually needed to build muscle. Complete protein is made up of enough essential amino acids, and eating this type of protein food is the same as eating all the essential amino acids. Complete proteins can be found in eggs, meat, fish, milk and dairy products, and certain plants such as soybeans and potatoes. Incomplete proteins are proteins that lack some essential amino acids and are usually found in vegetables and fruits.

Timely protein and carbohydrate supplementation

Liver sugar is the source of muscle strength, after a night's rest, liver sugar has been depleted, so breakfast must eat carbohydrates and protein, one can provide energy to speed up the metabolic rate, and the other can avoid the consumption of muscle as a source of energy. Carbohydrates before training is to provide energy to the muscles, so that when training can be full of power, to strengthen the effectiveness. After training, eating is to allow the muscle to absorb liver sugar and protein as soon as possible for repair.

Eat smaller and more frequent meals

Eating regularly can avoid overeating from three meals. Secondly, after each meal, the metabolic rate will be increased, which helps to burn fat and muscle growth. It is recommended to eat regularly, preferably every two to three hours.

Use sports nutrition supplements

Modern people live a fast-paced life, it is difficult to get enough protein through food, the use of protein powder is a good choice. Whey protein and creatine, each with different effects, can help you effectively.

Drink enough water

Water is important for muscles. Studies have shown that muscle strength is reduced in the absence of water, and muscle cell contraction leads to protein breakdown, and muscle recovery is slowed or even stopped. Therefore, it is recommended to drink 2.5L to 3L of water per day.

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