Which kind of nutrition is better for muscle growth and has no side effects?

It is recommended that the landlord take whey protein powder. Optmon, Champion, Combit are all good. If you take protein powder according to the standard, not only will you not gain fat, but it will also help**.

Protein is the best friend.

First of all, protein is good for removing salt and excess water from the body, which can help you avoid edema.

In addition, because protein takes a long time to digest in the human body, it is relatively less likely to cause hunger, which naturally suppresses your strong appetite when you shouldn't eat. Another point is that the protein known as hemoglobin is the tool that helps transport oxygen to the rest of the body. If you don't have enough of this protein, you won't have enough power to burn fat.

Compared to protein powder, muscle building powder is lower in protein and higher in carbohydrates. Eating muscle building powder is not conducive to the landlord's fat loss.

Creatine is not recommended for landlords. Because the safety of long-term use of creatine has not yet been confirmed by scientific experiments. Only short-term use of creatine has been shown to be safe.

Eat some protein powder and creatine if you can. Make sure you eat well in your daily diet. You must know that supplements are only supplements, and if you want to gain weight and muscle for a long time, you can only eat steadily.

Let's eat creatine with Bollywood. or champion's. Take care to take it with sugar water. This stuff has to go with a lot of sugar to work.

You just take Combit's creatine and protein powder, and the national athletes make nutritional supplements.

And then with the training you can do it.

It is recommended not to take it for a long time, because you should understand the truth that the medicine is poisonous. Do more strength training, the effect will be better, and it will also help the body.

Eat chicken breasts. If you've been practicing for 1 year. Eating protein powder and muscle building powder shouldn't do much.

It can be used as an aid to eat protein powder. Just eat creatine. Or testosterone.

However, testosterone is a relatively high-end product. It's better to eat according to your personal situation. Creatine is enough to eat Optimmones.

Testosterone star is better. Personal opinion.

Optimmon's is better than Paulium's. However, there are a lot of Opple fakes. Be careful when buying.

Actually, BSN is the best. But it's more high-end. It's okay to wait until you reach a higher level of training. Nitrogen pump muscle wave or something. Ronnie uses BSN.

Protein powder is good, but all the protein powder sold in China is fake (this is an industry secret!). And ** is expensive, it's better to drink more milk, eat more egg white, beef can't afford to eat chicken! You can also take some vitamins and calcium tablets to increase the body's absorption.

If you practice for another year, you'll be strong. But one thing you have to understand is that if you want to build big muscles, you can't do it without pills!!

Nutrilite's protein powder, which I eat very effectively, also has eggs in the morning and milk in the evening.

The muscles are mainly trained, and the most important thing is to eat more beef and potatoes, trust me

Don't eat pork, eat beef, less salt, less oil.

Eat more beef, more muscle fibers!

Those pills and stuff are fake. It also harms the body.

Exercise every day.

Better than eating anything.

Exercise causes the nervous system to release enoffelin and dopamine, the same neurotransmitters that are released when you take drugs. Sports addicts experience a sense of accomplishment and excitement when exercising; When they stop exercising, the neurotransmitters disappear. Fitness will free you from burnout and laziness.

People who have been insisting on fitness for a long time have a strong and active vitality from the spirit, and when they stop for a while, they feel that they are back to a state of fatigue and laziness, so they don't want to stop.

<> is diagnosed with exercise addiction when exercise becomes an important part of daily life, taking precedence over family, work, and relationships. In extreme cases, people with exercise addiction experience symptoms such as depression, poor sleep quality, and anxiety. Have you ever wondered what happened to your body when you started exercising?

Physique, muscles, mind and heart. Exercise is a key habit that, once developed and put into practice, can affect every aspect of our lives.

The dopamine secreted by the body makes us dependent on fitness I read a book before, I forgot what the name was, but I remember that when we continue to exercise for fifteen days, the body will like that feeling, because people who work out secrete 25 more dopamine than people who don't. After this global epidemic, I believe that many people have done their homework on sports and fitness, and the national fitness frenzy has also followed, whether it is ordinary park sports or mechanized training in the gym, which represents our love for fitness and yearning for health.

At the beginning, everyone was the same, with a high-blooded heart, they walked into the gym and wanted to become a male god and goddess, and wanted to have a devil body. But I never thought about how much effort it would take, sacrificing time, sacrificing social, sacrificing the economy. Some people get better after exercising, so they get praise from those around them, and this praise is also a motivating factor, which can give you the motivation to continue exercising, so that you can keep exercising.

Fitness can improve their own immunity, people who adhere to fitness for a long time will have a lower probability of cold and fever, fitness can also help us create a better image, get rid of excess fat to make yourself more perfect, fitness can also play a role in detoxification and beauty, toxins are discharged from the body through sweat to make themselves more and more beautiful.

Fitness will promote the metabolism in the body, discharge excess water from the body, and can also help the body better remove moisture, make yourself healthier, and fitness can also make you more powerful.

The first point is that people who often exercise will find that the body is particularly slender and temperamental, the second point is that the whole person will become very motivated and very individual, and the third point will become particularly handsome and chic, and very young.

Fitness is not only about building muscles, strength, cardio, etc., there are many functional things that you need to improve, such as: balance, explosiveness, coordination, relaxation, etc. are multi-directional.

1. Beef.

Because it is filled with a variety of things that are beneficial for muscle growth. The average lean beef surveyed in the profile has only 154 calories, but it provides ten essential nutrients, including iron, zinc, and B vitamins. What's more, it provides your body with high-quality protein (not all proteins are created equal), and a high level of amino acids, with insulin to promote muscle growth.

For those who want to**, this should be good news – 3 ounces of lean beef provides roughly the same amount of protein as cup beans, but at half the calories.

2. Peeled chicken.

Like beef, it's an excellent high-quality protein**, which is important for muscle maintenance and repair, bone health and weight. Of course, there are many ways to cook and prepare chicken. Go to the store and you can easily find chicken cut into individual serving sizes that can be experienced and cooked quickly.

3. Cottage cheese.

Not many people know, but cheese is composed of relatively pure casein. For those who don't know, casein is a slow-digesting protein, which means it's perfect for muscle maintenance. This is useful, especially for those who have no choice but to go for a long time without eating.

Not to forget, cheese is also an excellent source of vitamin B12**, calcium, and other important nutrients.

4. Eggs. 1 egg weighs about 50 grams, contains 7 grams of protein, 6 grams of fat, can produce 82 kilocalories, its amino acid ratio is very suitable for human physiological needs, easy to be absorbed by the body, and the utilization rate is as high as 98%. Eggs are high in calcium, phosphorus, iron, and vitamins A and B, all of which are the best ingredients for growing muscle.

Mainly meat-related nutritional foods, such as pure whey protein, a high-quality muscle-building ingredient, and creatine, a sports nutrition food that increases muscle strength, are all effective nutritional supplements to improve the level of fighting.

Eating too much in a meal often cannot be effectively absorbed, but will increase the burden on the stomach and intestines, causing indigestion. It is possible to change the number of meals per day to 4 to 5 meals. The food is easy to digest, high in protein and high in calories, and the intake of various nutrients is gradually increased in a step-by-step manner.

The biggest dietary principle for the average gym is a balanced diet.

Principle 1: Focus on carbohydrates before exercising. Low-fat carbohydrates are easy to digest and can provide sugars, which can provide energy for exercise**, such as rice, potatoes, macaroni or other whole grains, and can also add fruits, such as apples and pears; Or eat some high-fiber cookies with yogurt; You can also eat some raisins and chocolate, so that you can replenish more energy.

Principle 2: Supplement alkaline foods after exercise to help restore strength. After an hour of exercise, you can supplement with alkaline foods to help restore strength.

Nutritional program for muscle-building meals.

There is a jargon in the bodybuilding industry that "half by training, half by eating". This is indeed a popular lesson learned. Of course, "practice" refers to scientific practice, and "eating" refers to reasonable eating.

So how to eat reasonably? Bodybuilders can use this formula for their daily diet, which is: moderate protein foods plus low-fat foods and high-carbohydrate foods.

For bodybuilders, a balanced diet should include things like the amount of nutrients your body needs and the proportions of various foods. The daily requirement of nutrients for bodybuilders is: 50 kcal of total calories per kilogram day, for example, a person weighing 70 kg should have a total caloric intake of 3500 kcal per day.

Among them, protein should account for about 20-25% of total calories, carbohydrates should account for 55-60% of total calories, and fat should account for about 20% of total calories; Vitamins and inorganic salts should be taken in sufficient amounts at the same time. In addition, a balanced diet should also include eating 5-6 times a day. Practice has shown that the diet of bodybuilders is suitable for 5-6 meals a day.

Eating every 2-3 hours, supplemented with high-protein or high-carbohydrate beverages should also count as a meal. Eat some high-quality protein-rich foods and carbohydrate-rich foods at every meal, along with plenty of vegetables.

Take a 75 kg bodybuilding enthusiast as an example and list the following dietary nutrition schemes:

Name of breakfast food Intake.

Sliced bread, steamed bread, 5 slices, 2 pieces.

Milk 1 carton (500 ml).

1 egg.

Egg whites 3 pcs.

Chinese rice steamed bun 250g.

Chicken breast, fish, beef 200 grams.

1 serving of vegetables.

1 peach, apple, banana.

Milk 500 ml.

Medium Meal Sports Drink (Before, During and After Workout) 500ml Whey Protein (Immediately After Workout) 25g.

Creatine (to be taken immediately after exercise) 5 grams.

Dinner rice or noodles 200 g.

Chicken breast, fish, beef 200 grams.

1 serving of vegetables.

1 apple, peach, banana.

Milk 500 ml.

Pure whey protein is extracted from cow's milk, which is a low-calorie, low-fat and high-protein fitness nutrition, and 1000 grams of milk can only extract gram protein. If you're not a bodybuilder professional, but just want to exercise, use a sports drink like combit protein and fitness drinks to help you recover and prevent muscle breakdown.

Sports drinks.

Gain muscle. Protein powder - Muscle protein is the main substance that makes up muscle.

Creatine, which can increase the endurance and strength of muscles.

That's pretty much it.

Supplements such as L-360 are also very good, and you can take a look at the fitness nutrition products of the domestic Combit company.

Pure Creatine Supplementation Increases Muscle Strength and Speed Endurance Creatine is an amino acid found in muscles in the form of creatine and phosphocreatine. The human body mainly provides energy with ATP during high-intensity exercise, but the body's ATP reserves are very small and need to be continuously synthesized, and phosphocreatine can promote the synthesis of ATP. However, during high-intensity exercise, the reserves of phosphocreatine in the muscles are depleted after about 6-8 seconds.

Creatine supplementation can increase the amount of creatine in skeletal muscle, so that more creatine is combined with phosphoric acid, and increase the concentration of phosphocreatine in the muscle, thereby improving the ability of muscles to contract quickly, improve speed, endurance and explosiveness Another important role of creatine supplementation is to neutralize the acidity in the body, which is very important for delaying fatigue.