How to build muscles quickly and effectively, such as what to eat before and after exercise

1 Principle: (1) Periodic exercise, such as practicing every other day, and practicing at a fixed time every day. (2) Try not to do other things for a period of time before and after exercise, so that the muscles and mood are relaxed, so that the muscles are easier to enter the state and get rest (3) Don't be anxious, pay attention to the grasp of "degree" when exercising, and don't be too far-fetched.

4) Pay attention to rest and take reasonable nutrition at the same time. (5) Stay the course! 2 Nutrition:

Before exercise: Fruit. After practice (main meal):

Meat, eggs, vegetables, cereals. 3 Methods: (1) Upper limb strength:

A: Pull-ups (humerus two) B: Push-ups (humerus three).

2) Chest Strength: Push-ups. (3) Shoulder strength (deltoid):

Lifting a weight sideways (standing). 4) Back strength: Lifting a weight sideways (prone position).

5) Abdominal strength: sit-ups (6) Waist strength: Prone with both ends.

7) Lower limb strength: A: stand up on one leg (femoral muscles) B: Calf raiser (shin muscles).

3 Nutrition: Before exercise: fruits. After practice (main meal): meat and eggs, vegetables, cereals.

If you want to be fast, you can use extreme training methods to strengthen certain parts of the exercise to build muscles, and you can eat a little porridge before exercising, remember not too much, and also after.

Hello, there are actually a lot of these foods, as long as you eat some high-protein foods, such as: eggs, beef, of course, you can also eat some protein powder and other auxiliary things. Thank you.

How to supplement nutrition comprehensively after muscle-building training? This question really needs to be well understood, if you are training to gain muscle, first of all, you have to say the supplement time after training, how long is the best supplementation effect, you must remember this time, this is definitely the key exam, within 45 minutes after training, within 45 minutes of supplementation is the most effective.

Within 45 minutes, we call it the window period, this time is when the body needs it most, the nutrition is the weakest, and the immunity is relatively low.

One of them is called carbohydrates, also called sugar, carbohydrates, you have to eat fast-absorbing ones, such as the sugar in the drink is absorbed quickly, the grapes sold in the supermarket are also absorbed quickly, and like bananas, the sugar in it is also absorbed quickly, and you can choose these fruit drinks after training.

There is a second one to supplement is protein, protein should also be supplemented and absorbed quickly, there is protein in the sauce beef, and there is also protein in the chicken legs, but it is not suitable to eat these foods at this time, so which proteins are absorbed very quickly, it is recommended that you can choose whey protein powder.

The third thing to supplement is antioxidants, you must supplement antioxidants after exercise, so what foods have the effect of antioxidants, in short, common antioxidants are vitamin A, vitamin C vitamin E.

The three nutrients you need to replenish after a muscle-building workout are carbohydrates, also known as sugar, protein, and antioxidants.

Summary:1Supplement carbohydrates that can be absorbed quickly, such as glucose, bananas.

2.Supplement with fast-absorbing protein powders, such as whey protein.

3.Supplement with antioxidants such as vitamin A, vitamin C, and vitamin E.

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, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank 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 Notes:

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 movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. 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! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Eat a recommended diet for muscle gain.

First meal: Breakfast around 7 am to 8 pm.

Carbohydrates: 1 steamed bun, bread, flower rolls or rice, noodles can be (slightly larger) Protein: 1 cup of protein powder, 2 egg whites.

Fat nuts: 2 walnuts.

Fruits and vegetables: a banana or an apple.

Nutritional supplement: 1 tablet of good storage.

The second meal is around 10 o'clock with an additional meal.

Carbohydrates: a slice of bread or a steamed potato.

Protein: one egg white, egg white.

Fruits and vegetables: a banana or kiwi.

Third meal: around 12 o'clock, lunch.

Carbohydrates: a large bowl of rice, noodles or dumplings, rice noodles can be protein: liver, beef, fish, chicken, tofu, seafood can be (braised or stewed, steamed optional).

Fat nuts: a handful of cashew nuts.

Vegetables and fruits: enoki, kelp, mushrooms, cauliflower, bean sprouts, bell peppers, spinach The fourth meal is added at 15 o'clock.

Carbohydrates: A slice of bread or a corn cob.

Protein: one egg white, egg white.

Fruits and vegetables: a banana or orange.

Fifth meal at 6 p.m. Dinner.

Carbohydrates: A large bowl of rice, noodles is fine.

Protein: beef, fish, chicken, tofu, seafood can be (best stewed or steamed) Fat nuts: 2 walnuts.

Fruits and vegetables: Same as lunch.

Sixth meal at 9 p.m.

Same as the second meal.

The healthiest thing is soy milk with beef and eggs, and that's how I practice.

Increase the content of meat, eggs in these foods.

1. You can drink some water after the workout.

2. The ideal way is to consume protein and sugar in a 1:2 ratio. 25 grams 30 grams of protein is ideal because it is necessary to ensure sufficient amino acids to rebuild muscle, but not to slow down the absorption of simple sugars due to excessive protein intake.

3. Yes, 80-100 grams of carbohydrates (such as sugars) should be supplemented after training.

Dietary recommendations for muscle exercises:

2. Yogurt: If you want to gain weight, you can choose fruit yogurt; If you want to lose weight, you can choose low-fat, nonfat yogurt. In addition to yogurt, low-fat cheese also works well.

3. Water: Dehydration will lead to muscle shrinkage and energy depletion during exercise.

4. Eggs: Eggs are rich in protein, vitamins A, D and E, which help muscle growth.

5. Salmon: Salmon is anti-inflammatory and rich in omega-3 fatty acids and proteins.

6. Tofu: Tofu is rich in soy isoflavones and protein that help muscle recovery.