Original content, unauthorized will be held accountable!

During muscle gain, are you eating correctly?

During muscle gain, our training goals are for muscle growth, and training alone is not enough. Nutrition and training are both indispensable. Muscle growth requires the holding of nutrients and energy, which allows you to increase the rate of muscle synthesis and build ideal muscle dimensions. If you do not strengthen nutrition intake, muscles cannot absorb enough nutrients, muscles will become flabby and lack elasticity.

However, how to eat is also very important. If you always eat high-sugar, high-fat junk food, more energy goes to fat instead of muscle, leading to weight gain instead of getting bulky.

How should we reasonably arrange food and nutrition intake during muscle gain?

First, during muscle gain, we need to appropriately increase calorie intake, recommended 300-400 calories.If your usual calorie intake is 1800 calories, you can increase it to 2100-2200 calories during muscle gain.

Secondly, the protein intake during muscle gain needs to be increased appropriately.Protein can be broken down into amino acids, providing management for muscle synthesis. Each kilogram of weight needs to supplement 2.2g of protein. For example, a 60 kg person needs to supplement 132g of protein during muscle gain. The protein content of a boiled egg is about 7g, so if you only supplement protein with eggs, you need to eat 19 boiled eggs a day.

In addition, the intake of carbohydrates accounts for 50%-60% of the total food intake.

Carbohydrate intake can stimulate the body to secrete insulin, allowing more nutrients to flow to muscle fibers. Adequate carbohydrate intake can reduce the self-digestion of protein, promoting protein breakdown and providing amino acids for muscle growth.Complex carbohydrates have a stronger satiety than simple carbohydrates, so you can eat more complex carbohydrates according to your needs and less simple carbohydrates, rejecting poor-quality carbohydrates (cookies, cakes, bread, etc.).

Recommended complex carbohydrates:

Brown rice, oats, potatoes, sweet potatoes, corn, millet, various legumes, (jiao mi) (), simple carbohydrates include: noodles, rice, buns, etc.Finally, supplementing with quality fat helps you absorb vitamins and promote hormone synthesis.

If you don't eat fat, testosterone secretion will decrease, and muscle synthesis will be suppressed.Therefore, we need to correctly view fat, and consume beneficial fat, reduce harmful fat intake, unsaturated fat is better than saturated fat.

During muscle gain, fat intake should be controlled within a reasonable range, with a proportion of 25%~30%. Good fat sources: nuts, peanuts, avocados, fish meat, cooking oils: olive oil, flaxseed, etc.

Finally, share a six-meal muscle gain meal plan:

Breakfast: one boiled egg, one cup of milk, one boiled corn and a small bowl of greens (lettuce)

Snack: one boiled egg, one banana

Lunch: one bowl of rice, one boiled potato, 250g boiled chicken, a small bowl of mushrooms, a plate of greens (cabbage, white cabbage)

Snack: one scoop of protein powder, 2 slices of whole wheat bread

Dinner: one bowl of brown rice, 200g steamed fish, one bowl of shredded pork with green onions, a plate of greens (broccoli, tomatoes, cucumbers)

Snack: one bowl of oatmeal with milk