If you want to build a strong muscle, the importance of diet should not be overlooked. In the process of gaining muscle, nutrient intake is the foundation of muscle growth, and a reasonable diet is the key to ensuring nutrient intake.
How do you eat to gain muscle?
First, consume plenty of high-quality protein. During the period of muscle gain, muscle repair and growth need protein, and the demand for protein will be more, the average person's daily protein intake is 1.2-1.6g per kilogram of body weight, and the protein needs to be increased to 1.2-2g during muscle gain.
We need to get from high-protein foods, such as chicken breast, fish, shrimp, living, shrimp, eggs and other foods, and consume them with multiple meals and time periods, and the absorption rate will be improved.
Second, supplement with high-quality carbohydrates. Carbohydrates give your body energy, power muscle synthesis, and keep you in better shape when you exercise.
However, we need to choose high-quality carbohydrates, such as: a variety of high-fiber vegetables (broccoli, carrots, lettuce, tomatoes, cabbage, bitter gourd, kale, cabbage, etc.), as well as staple foods to choose low-GI whole-wheat bread, oats, legumes, can supplement dietary fiber, control blood sugar levels, and inhibit fat accumulation.
Third, supplement the right amount of fat. Fats can promote hormone synthesis and metabolism, especially omega-3 fatty acids, which play an important role in cardiovascular health, you can get from salmon, shrimp, nuts, olive oil, and avocados.
However, you need to control your fat intake, 1-2g per kilogram of body weight is enough, if your weight is 60KG, the fat intake is 60-120g.
Finally, share an example of a muscle-building meal recipe:
Breakfast: 1 poached egg, a handful of nuts, a glass of milk, 2 slices of bread
Snacks: One fruit platter
Lunch: 250g pan-fried chicken breast, 2 fists of stir-fried carrots with broccoli, 250g rice
Snacks: 1 banana
Dinner: 200g tuna, 200g stir-fried mushrooms, 1 steamed sweet potato, 1 cup of yogurt
#头条创作挑战赛#