Why should people who build muscles eat smaller, more frequent meals

Why: Because eating smaller, more frequent meals helps to absorb and fully expend energy. Eating smaller, more frequent meals is the process of dividing the body's daily energy needs into multiple portions and then taking them multiple times. There are also additional meals at various times in the morning, noon, and evening. Overall energy intake is unchanged.

It is better to eat smaller, more frequent meals, which are more conducive to the absorption of nutrients, especially before and after a workout, and eat some protein-rich foods that can be fully absorbed by the muscles. Because the muscles are torn after a workout, a lot of protein is needed to replenish the repair process, so eating some beef and eggs after each workout can significantly relieve muscle soreness.

I suspect you have water in your head.

Eating smaller, more frequent meals can help absorb and adequately deplete energy.

Eat smaller, more frequent meals: Eating smaller, more frequent meals is the process of dividing the body's daily energy needs into multiple portions and then taking it multiple times! There are also additional meals at various times in the morning, noon, and evening. Overall energy intake is unchanged.

There is growing evidence that eating smaller, more meals is more effective than eating smaller, more effective meals when it comes to promoting muscle growth and reducing body fat. Eating six or more meals a day allows your body to digest food more efficiently, which allows you to consume more protein, as well as other important nutrients.

Of course, it should be noted here that each meal of multiple meals should be small.

Eating every three hours can make your nutrients** smoother and more adequate. Doing so also reduces the risk of body fat stores and encourages you to develop healthier eating habits that allow you to consume more dietary fiber, fruits and vegetables, as well as protein and water.

If an athlete often doesn't eat enough, body fat will accumulate. Does this sound like a contradiction?

The fact is that the human body has a strong ability to self-regulate, and if you don't eat enough often, your body will respond by hoarding fat for energy when you are hungry. It's like if you don't feed him, he has to hide and be afraid that he will go hungry in the future.

Scientific studies have shown that the amount of nutrients absorbed by the body from multiple meals per day is greater than the amount of nutrients absorbed by the nutrients from the three meals per day.

Statistics show that a group of male athletes consumes a total of 4,700 kcal with three meals a day over a three-week period. After that, their total daily caloric intake was still 4,700 kcal, but in 17 discs.

As a result, almost all the nutrients from the food eaten multiple times are absorbed, and the athlete does not feel hungry during the day's training, the metabolic rate in the body increases, and the subcutaneous fat is significantly reduced.

This can ensure that the human body needs to be supplied far away, will not lead to starvation The body breaks down muscles as energy, and also solves the harm of calorie absorption and hoarding!

The same 4700 calories may be divided into 3 times, and the effect may be unsatisfactory!

Three meals a day, too long between the two meals, although it is the same 4700 calorie food, but a single intake of calories is too much, the human absorption rate will be reduced! Calories that don't run out in a short time will start to store!

Well, people who build muscles should consume more than 30 grams of protein at a time, and eat more than 6 meals a day, which is not to say eat less, but be sure to start with high-protein foods and then add more meals.

At least 1 big name Otherwise, your body can't bear it I now have 3 big names every day.

Yes, eat more protein-rich foods, like beef, eggs, beans, and exercise more also helps a lot Well, that's it, I'm like this, arm circumference has 42 muscles, supine sitting, it's for exercising abdominal muscles, you can do more push-ups, it's good for pectoral muscles.

Balanced nutrition, but more protein, as long as you are willing to exercise, eat more meat will not gain weight.

It's going to be, it's just not growing fast. Eating more protein is the fiber content of muscles, and eating more meat can increase iron to promote muscle development and expansion. Eat more beef, fish, and seafood.

Growing muscle doesn't just come by eating a certain kind of thing!! If you want to have a developed muscle! In addition to eating more nutritious things!

I usually need to strengthen my own exercise!! And exercise must be scientific, don't blindly exercise for the sake of building muscle, after a period of time, you will achieve the results you want!!

Muscles are made of protein. It's like you can't build a building without bricks. Without protein, muscles cannot be synthesized.

What your friends eat has nothing to do with whether you grow muscles, as long as you keep exercising, you will grow muscles.

Growing muscle has nothing to do with whether you eat rice or not. Only exercise and training can grow muscles.

If you exercise, you're going to build muscle, and as long as you don't overdo it, it won't grow too fast.

Exercising generally doesn't build muscle, it only reduces fat!!

It doesn't grow muscle, and it grows fat.

Let me summarize it for you, in general, the staple food includes protein, but the content is a little less, but the staple food has carbohydrates that are essential for growing muscle, and growing muscle is a systematic project, I will briefly summarize nutrition (protein + carbohydrate + vitamin + water) exercise (mastery and method) rest (many novices ignore rest, generally large muscle groups should rest for at least 72 hours, small muscles 48 hours) irregular life will also affect the fitness effect, but in general, nutrition is not a very critical thing The key is that you have to insist that many friends around you go to buy nutritional supplements when they have a passion for fitness, but they are not enthusiastic and they are all over.

No, when you practice a lot, you should properly replenish your physical strength, you can eat more protein and dregs with silver content or foods with sufficient energy, but you don't need to eat too much, Liang Yu must strictly control his frank diet. Many people will choose to eat some high-calorie foods after working out, which is a very big misunderstanding.

No. Exercising more does not mean that you need to consume more food, and Chang Chao is only to form a good diet and combine exercise to achieve the best fitness purpose. In the process of fitness, Naipei does not combine with the diet accordingly, the diet is too greasy, the starch content is too much, and the specific gravity is not coordinated.

In fact, this is not the case, so when we are working out, our diet should also be adjusted accordingly, and we can eat high-protein and low-fat foods.

If you want to achieve the effect of gaining muscle and weight through fitness, strength training is only the first step in it, and the structure and method of diet are the most critical and effective means. So, what should we pay attention to in our diet before and after a workout to get bigger muscle mass?

Pre-workout: The energy of the body's exercise is mainly made up of glycogen**. For pre-workout glycogen supplementation, we advocate eating carbohydrate-rich foods before the workout, where rice is the first choice, because rice is slowly digested in the body, is easily absorbed, and has a smooth blood sugar response, so that energy** can be maintained for a longer time, and its effect is better than other carbohydrates, such as bread, potatoes, etc.

Avoid eating sweets on an empty stomach, although sweets can cause a rapid increase in blood sugar in the body, at which time, the body will release insulin to convert blood sugar into glycogen, so that blood sugar can return to normal. If you eat sweets on an empty stomach, it will cause excessive release of insulin, causing blood sugar to drop rapidly, and even form hypoglycemia, thus forcing the body to release the first hormone - adrenaline to return blood sugar to normal. The action of these two hormones can cause dizziness, headaches, sweating, and weakness.

Post-workout: For people who need to grow muscle, it is essential to consume hydrolyzed whey protein after a workout, which is absorbed and broken down into amino acids, which are the basic raw materials for building muscle.

Scientific studies have shown that weight training also promotes the secretion of growth hormone. Because the subtle damage to muscle fibers caused by the exertion of weight training can stimulate the repair function in the body, promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can be maintained for about two hours.

The hour after a meal is again the peak of protein absorption. Eating high-protein foods after training can make the peak of growth hormone secretion caused by weight training coincide with the peak of protein absorption, which is more conducive to muscle growth. The resting state of the muscle tissue during sleep can further strengthen the above effects, so as to obtain twice the training effect with half the effort.

This strategy has been successfully applied by many bodybuilding champions who work out twice a day, i.e., Fitness, Lunch, Nap and Fitness, Dinner, and Late Sleep. In this way, they provide two chances for growth hormone secretion and muscle growth in one day, and it's no wonder that they succeed.

In general, supplement more protein, vegetables and fruits, if the diet is enough for a day, there should be no shortage of carbohydrates, eat two eggs after exercise, add an egg for breakfast, but no more than 2 whole eggs a day, and only eat egg whites for the extra egg yolk.

Rice, meat, and vegetables are eaten 1:1:1 during meals.

If I gain weight, I have 6 meals a day, 10 a.m., 3 p.m., 9 p.m. and 10 p.m.

The meal is based on carbohydrates, fruits, and proteins, which can be similar to this, the general principle of milk + fruit + 2 slices of bread is based on this, but it is definitely different when it comes to individuals, and it is difficult for ordinary people to understand and adhere to 6 meals a day.

I have this concept first, and after practicing to a certain extent, I will gradually understand the diet.

Eat less fried foods and carbonated drinks and more protein-containing foods. However, to train the muscles, it is recommended to soak a hot water foot at night, add a little salt, and add a little vinegar.

Eat less fats and more vitamins and proteins. Eat eggs, skim milk, apples. Lettuce. Beef.

Eat more beef egg whites, all kinds of protein, milk, beans.

To grow muscle, you can't eat less staple foods, otherwise the protein will be wasted to make energy.