What to eat for muscle growth and what to eat for muscle growth

The main component of muscles is cloth is water and good protein.

Therefore, if you want to promote muscle synthesis, you need to supplement a lot of protein, and at the same time, muscle synthesis also requires male hormones, growth hormones, and insulin and other substances.

Therefore, it is necessary to consume a lot of protein at every meal, and at the same time consume protein as well as sugar.

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. First things need to be pointed out.

Yes: From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories!

Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

Beans, beef, and things like that, I like to eat them, and I have good muscles, and I have to do a lot of exercise