Why can t strength training and supplementation alone increase muscle strength?

How can we increase muscle mass? We need to do proper exercise under the premise of controlling our diet, let's talk about diet first, how to eat to grow muscles? We need to consume more high-quality protein on the premise of controlling calories.

If you consume too many calories and can't consume them, they will become fat stored in the body to cover up our muscles, and protein can help our muscles grow bigger, so we need to consume more high-quality protein.

Let's talk about exercise again, what kind of exercise should we do to improve our muscle mass? The answer is anaerobic exercise. Anaerobic exercise can destroy our muscle fibers, and when the muscle fibers heal themselves, they grow bigger than before, which is why muscles grow through exercise.

So if we want to build muscles, we need to do proper anaerobic exercise, and aerobic exercise can eliminate muscles, so we need to ensure that the content of anaerobic exercise is greater than the content of aerobic exercise, and ensure that the proportion of this type of exercise is appropriate.

When we do anaerobic exercise, we can choose the number of groups and large number of exercises, which is a recognized way of muscle-building exercises, which can help us improve muscle content. After exercising, we can stretch our body properly, optimize the muscle lines of the body, and relax our body and mind.

Let me conclude that to increase muscle mass, we need to eat protein-rich foods and do proper anaerobic exercise. Having said all this, there may be people who still don't know how to exercise. I found a good set of anaerobic exercises on the Internet, there are six of them, and I recommend them to everyone here.

Each of the six movements can help our body build muscles, but when we exercise, we must control the intensity of the exercise and not overdo it.

Pure muscle training can only train a single organ in a certain part, so it is still necessary to have a good bodybuilding coach to guide us to train the body regularly, and to have professional coaching knowledge and nutritionists to carry out common conditioning in order to get the desired strength.

While strength training.

The purpose and effect of some bridge oxygen exercise are different, however, protein supplementation is usually done after strength training.

Generally speaking, in the 30 to 90 minutes after strength training, the protein demand is at its peak, and the protein supplement is the best at this time, but because the muscles in the body produce a lot of creatine after exercise.

The acid first bridge is more violent than the alkaline, and the human body is in an acidic environment, and if you supplement meat protein immediately at this time, it may aggravate the body aches. Therefore, take a little rest after a workout and take a whey protein first.

Make additions. Protein supplementation of meat and eggs can be done one hour after the workout.

After aerobic exercise, replenish food as needed, drink plenty of water after exercise, and reduce hunger. Pair it with some healthy foods, as well as plant fibers.

Food-like foods, moderate amounts of carbohydrates.

To help lose fat, of course, the purpose of aerobic exercise is to increase the metabolic rate of cells, which can be supplemented with protein.

Therefore, although strength training is completely different from the need for protein after aerobic exercise, it is mainly necessary to supplement enough protein after strength training to help improve strength and muscle growth. Protein is not required much after aerobic exercise.

Protein and carbohydrates are important nutrients for maintaining good health and promoting muscle recovery and growth after strength training. They play different roles in restoring and repairing muscle tissue, replenishing energy, and boosting the body's metabolism.

Protein is the main building block of muscle tissue and supports muscle repair and growth through amino acids. After strength training, consuming enough protein can help restore muscle fibers and promote muscle growth and repair. It is generally recommended to consume about 20-30 grams of high-quality protein per meal, such as lean meats, fish, poultry, dairy products, legumes and eggs.

Carbohydrates are the body's main source of energy**, and they provide the energy needed for training and exercise. After strength training, consuming the right amount of carbohydrates can help replenish the body's energy reserves and promote muscle glycogen recovery. It is recommended to choose complex carbohydrates, such as whole grains, vegetables, and fruits, while avoiding too many processed and refined carbohydrates.

Overall, the nutritional intake after strength training should be comprehensive and balanced, including protein, carbohydrates, and fats, among others. Make sure you consume enough protein to support muscle repair and growth, while supplementing with the right amount of carbohydrates for energy. The best ratio and total amount for you may vary depending on individual differences, and you can adjust it to suit your needs and goals, and consult a professional dietitian for advice if needed.

Don't add too much protein, you won't grow too much muscle, and you have to increase the amount of training to increase muscle strength, so that you can not grow muscle, ha, remember, sweating more can consume muscle, to anaerobic exercise, aerobic is to grow muscle.

Do 50-100 prone exercises every day Exercise for a long time, you will be able to practice eating more fruits is good for your body.

Do 100-200 push-ups every day, exercise after a long time, eat more fruits, it's good for your body.

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Human muscles are made up of muscle fibers, but the muscle fibers of the human body do not change after birth. Human muscle growth should be strength training can make the human muscle fibers break, so that the body will spontaneously repair, the repair process can be muscle fibers stronger, thicker, which causes the muscles to become bigger! This is similar to welding metal, isn't the welding point of welding metal thicker than other electrical releases?

Protein is needed for recovery, so you need to supplement the right amount of protein after strength training to ensure muscle growth.

The amount of contractile protein can be increased.

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You only need to do normal physical training, but you have to make sure that you have a good schedule, as long as you keep doing it, you will definitely achieve the results you want.

That's a lot of content. For example, the number of capillaries and so on.

I don't know what you're asking.

Muscle fiber dimension? That's not an exhaustive question

Aerobic exercise can burn calories and excess fat, but if you exercise too long, your muscles will be broken down.

Therefore, during the ** period, in addition to doing an appropriate amount of aerobic exercise, you also need to strengthen strength training, so that the muscle growth rate is greater than the muscle loss rate, so that the body can maintain a vigorous metabolic level, and have a tighter body curve after slimming down.

Aerobic exercises include: walking, skipping rope, running, dancing, aerobics, HIIT training, boxing, swimming, jumping jacks, leg raises, climbing, etc.;

Strength training includes: various weight training, bodyweight anaerobic training, such as: squat, bench press, lunge, hip press, pull-ups, push-ups, rowing, Bulgarian squats, goat push-ups, etc.

After strength training, both protein and carbohydrates are important nutritional supplements. Here's what you need to know about proteins and carbohydrates:

Protein: Protein is an important nutrient needed to maintain the growth and repair of muscle tissue. After strength training, protein can help repair damaged cells in muscle tissue, promoting muscle growth and recovery. Therefore, proper protein intake is important.

Carbohydrates: Carbohydrates are the body's main source of energy**, which helps the body regain strength and energy. Carbohydrates replenish and restore liver sugar and muscle glycogen stores in the body, thereby promoting the body's athletic capacity and recovery.

In summary, after strength training, the simultaneous intake of white matter and carbohydrate is more beneficial to the body's nutritional needs. Ideally, you should consume as much pure protein as possible (e.g., eggs, meat, legumes, dairy, etc.) with a certain amount of carbohydrates (e.g., vegetables, fruits, whole wheat bread, etc.). Supplementing with a protein and carbohydrate-rich diet 1-2 hours after a meal can speed up muscle recovery and promote strength training.

Ultimately, the proportion of protein and carbohydrate intake is reasonably allocated according to the individual's situation and nutritional needs.

After fitness strength training, the body needs to get the necessary nutrients from the diet to accelerate muscle repair and growth. At this time, protein and carbohydrates have become two particularly important nutrients in the daily diet. However, for many fitness enthusiasts, whether they should consume more protein or carbs has become a frequently discussed question:

1.The Importance of Protein: Protein is an important nutrient that makes up muscles and plays a vital role in muscle repair and growth. Therefore, consuming high-quality protein after hard workouts and strength training can help muscles recover and grow faster.

2.The role of carbohydrates: Carbs are the body's main energy**, which accelerates muscle recovery and replenishes glycogen. In addition, the right amount of carbs is also beneficial for improving the body's performance and endurance during exercise.

3.Ratio of protein to carbs: After strength training, it is recommended to consume high-quality protein first, and then add the right amount of carbs to provide energy and replenish glycogen.

The required protein and carbohydrate intake will vary for different individuals and situations, and a professional fitness trainer or nutritionist needs to be consulted to determine the desired ratio for the individual.

When choosing carbs**, you need to pay attention to choosing carbohydrates with low GI value and high fiber, such as whole wheat bread, oatmeal, fruits and vegetables.

5.Eat a balanced diet and manage your time: In addition to protein and carbohydrates, you also need to consume the right amount of fat, vitamins, minerals and water. In addition, it is also necessary to time meals wisely to better absorb nutrients and support muscle growth.

However, the amount of protein and carbohydrates required will vary depending on the individual and the situation. It is recommended to consult a professional fitness trainer or dietitian to determine the protein and carbohydrate intake required by the individual before choosing a diet plan.

It's good to walk and sweat more, what strength do you want.