What is good to eat to gain muscle

It is said that to fitness three points by practice, seven points by eating, to muscle growth, we need to carry out quality training, with adequate nutrition, in order to play a role. Then fitness to eat what long muscles?

What are the conditions needed to grow muscles

What to eat for fitness long muscles? The premise of long muscle must be exercised in place, the muscle is fully stimulated, the muscle fibers are pulled apart, and then the diet is supplemented, which will ensure long muscle. If the muscles do not feel sore after the workout, each time the workout does not break through the limits of what they can bear, not to reach a higher power, that muscle is not fully stimulated, what to eat is useless.

What nutrition to supplement for long muscles

There are many kinds of nutrients that need to be added to grow muscles, such as protein, carbohydrates, vitamins, minerals, fat, and water, all of which are indispensable when working out. The growth of muscle needs to be supplemented with sufficient calories, while the energy during exercise is mainly provided by glycogen, the intake of sufficient carbohydrates can replenish glycogen and prevent muscle breakdown caused by training; in addition to carbohydrates, protein is the cornerstone of muscle composition, but also to ensure that the foundation of muscle growth, so it is necessary to consume sufficient protein after fitness.

Dietary supplements for beginners

The diet of the beginners should use the "daily lunch method" is the most appropriate, the proportion of five meals for breakfast accounted for 20%, the morning meal 10%, lunch 30%, the afternoon meal 10%, dinner 30%. Meals should include the right amount of protein, less fat, high content of carbohydrates, the three main nutrients ratio of 25:20:55. buns, noodles, rice carbohydrate content is high, can be used as a staple food, protein is the main nutrients for muscle growth, fitness people should eat more low-fat or non-fat failure to supplement protein, such as skim milk, egg whites, fish, beef, etc.. The fatty acids needed to maintain normal human body are mostly found in olive oil, soybean oil and corn oil, the intake of appropriate amount both to meet the needs of the body, but also will not increase the incidence of cardiovascular disease.

The diet of fitness people should eat more alkaline food

Normal people body fluids are weak alkaline, after fitness body fat, protein, sugar is broken down, producing a large number of lactic acid, phosphate and other acidic substances, will make people feel muscle soreness, mental discomfort, fatigue, it is best to eat more vegetables, citrus, fruits, sweet potatoes and other alkaline food to maintain the body's pH balance, and help eliminate fatigue caused by exercise. In addition to fruits and vegetables and other alkaline foods, fitness people should also take a variety of vitamins to replenish the body's metabolism and sweating loss of nutrients to meet muscle growth. The use of nutritional supplements can quickly and easily provide the body with the nutrients it needs to promote muscle growth.

Essential energy supplements for fitness people

The representatives of energy supplements are mainly a variety of sports drinks, the main component of these drinks when carbohydrates, after the gym to drink sports drinks can quickly replenish the body's energy and sufficient sugar, to prevent and reduce the decomposition of protein during the training process, can greatly improve the athletic ability and muscle growth capacity.

Creatine-based foods to pay attention to

Creatine can increase the weight of fitness people and muscle explosive power, endurance, while creatine can bring muscle cells can water into the muscle, muscle cell volume thus increased, can help muscle cells absorb amino acids. When creatine and sugar work together, weight and strength gains become more pronounced. For people who are new to fitness, taking extreme creatine with proportional sugar will be more effective than taking creatine alone.