In the process of building muscle, we not only require high-quality training to support it, but also need sufficient nutrition to ensure the materials for muscle growth. This way we can achieve the goal of building muscle. In just a few days, we will introduce beginners to our muscle-building recipes

1. Meal Arrangement It is more appropriate for beginners to adopt "eat less and eat more": it is recommended to eat 5 times a day.

The proportion of food is breakfast accounting for 20% of the whole day, snacks in the morning accounting for 10%, lunch accounting for 30%, snacks in the afternoon accounting for 10%, and dinner accounting for 30%.

What are the dietary needs of people who want to gain muscle?

2. The composition of the meal. The daily recipe formula is: moderate protein, less fat, and high content of carbohydrates. The ratio of the three main nutrients should be about 25:20:55.

Carbohydrates: Staple foods such as steamed buns, noodles, and rice, as well as potatoes, oats, potatoes, etc. are very high in carbohydrates and can be used as the first choice.

Protein: Protein is the most important nutrient source for muscle growth. FitnessThe protein intake of muscle-building trainers should be in the form of non-fat foods.Or mainly low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc.

Fatty acids: Fatty acids required to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the needs of the body without increasing the risk of cardiovascular disease.

3. Eat more alkaline foods. Normal people’s body fluids are weakly alkaline

Sugar, fat, and protein in the body after fitness and muscle building exercises It is decomposed in large quantities to produce acidic substances such as lactic acid and phosphoric acid, which can make people feel muscle and joint soreness and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus, and apples to maintain the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

In addition to alkaline foods such as vegetables and fruits, a variety of necessary vitamins should also be supplemented to supplement losses during metabolism and sweating, and to meet the needs of fitness and muscle-building training.