How to eat to gain muscle quickly and healthily

Gym equipment: The spring bar has wooden handles at both ends, and a spring with a large elasticity in the middle, which is used to train the muscles of the upper arms and torso.

In order to achieve the purpose of gaining muscle, in addition to scientific and reasonable exercise, diet is also very important.

Muscle building can be done with protein, carbohydrates, fats, minerals and vitamins.

However, it should be noted that because there are individual differences, there is no suitable muscle-building diet for everyone, and blind muscle-building may lead to health problems, so it is recommended to seek help from a professional dietitian.

1. Protein: During strenuous exercise, sweating can lose a lot of nitrogen, mainly from protein, in order to promote the renewal of tissue protein and repair the consumption in exercise, it is necessary to supplement protein, and eating high-quality protein foods can promote the synthesis of protein in skeletal muscles, so you can eat more beef, chicken, fish and shrimp, eggs, milk, cheese and other foods rich in high-quality protein;

2. Carbohydrates: It is an important energy in the process of muscle synthesis and branching**, so don't blindly quit carbohydrates, for people who exercise a lot, you should ensure the intake of staple foods, such as rice, noodles, bread, steamed buns, coarse grains, miscellaneous grains and beans and other carbohydrate foods;

3. Fat: Fat can provide energy for muscles, and fat consumption is the fastest in low-intensity aerobic exercise, if fat intake is not careful, it will affect the synthesis of muscle protein, so it is still necessary to reasonably consume high-quality fat to help gain muscle, such as almonds, walnuts and other nuts;

4. Minerals, trace elements and vitamins: actively supplement essential minerals and trace elements and vitamins for the human body, participate in the metabolism of the three major nutrients, which can promote muscle growth, and need to eat more fruits and vegetables to ensure intake, such as kiwifruit, bananas, apples, oranges, pineapples, strawberries, carrots, broccoli, lettuce, peppers, etc.

Enhancement of reed muscle tips, should this nuclear destruction of the Ji Shi with food:

1. High-protein meat: Friends who want to gain muscle must distinguish what is high-protein, low-fat meat, and what is high-fat, low-protein meat, so as to avoid effective nutritional supplementation after fitness. Like beef, mutton, chicken, these are all high-protein meats, especially beef, whether at home or abroad is a muscle-building necessity respected by fitness experts, can effectively promote muscle production and development, so we can do more high-protein meat supplements such as beef, sheep and chicken after the gym.

2. High-vitamin vegetables and fruits: In addition to high-protein meat, high-vitamin vegetables and fruits are also necessary for us to achieve the purpose of gaining muscle after fitness. Such as oranges, radish, apples, etc., these are very conducive to our vitamin consumption in the process of fitness, so we can carry out a balanced combination of meat and vegetable nutrition after the fitness to avoid the phenomenon of nutritional loss.

3. High-carbohydrate foods: Under our high-intensity, heavy-weight muscle-building training, our bodies will consume a lot of carbohydrates, so at this time, we should eat more foods containing high-carbohydrates, such as biscuits, chocolate bars and other foods rich in carbohydrates, which are also very helpful for us to achieve the purpose of gaining muscle.

4. Muscle Gainer: We usually see many people with very large muscles in the gym, so are they just muscles that have been shaped through a reasonable diet? Most of the time, such people will choose products such as muscle gain powder, because muscle gain powder has an unexpected effect, that is, it can make people shape large muscles in a short period of time and quickly achieve the effect of muscle gain, but at the same time, there is also a certain amount of ***, if you need to maintain the state of muscle, you must keep eating, it is more suitable for friends with conditions to gain muscle.