Can’t gain weight? Having trouble building muscle?

Generally speaking, if you still don’t see results after studying hard... then it’s just because your method is wrong!

In fact, many times thin people will claim that they eat a lot, but in fact their daily caloric intake is far from enough.

You need to try to record your daily caloric intake for a week or two to see if your previous diet meets your caloric needs.

We have no idea how much protein we need to eat in a day. You may have eaten a piece of chicken breast for dinner, you may have had a cup of protein powder after training, or you may have eaten three eggs for breakfast, but the fact is, you don’t have any idea. Don’t know how much protein you need or eat!

Protein intake may be insufficient if you are not careful. Most studies indicate that consuming one gram (or more) of protein per pound of body weight per day will maximize muscle growth. It's time to figure out how much protein you need.

Muscle Building Diet Principles

1.Adequate calories: Muscle growth is necessary It consumes energy. Without enough calories, it is impossible to ensure the normal growth of muscles.

2.Supply adequate carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. Carbohydrate intake can supplementFill glycogen, supply energy, and prevent muscle breakdown caused by training

3.Supplement high-quality protein raw materials: Protein is the cornerstone of muscle composition and the basis for muscle growth. Basics, so you must consume enough high-quality protein every day.

4. Maintain appropriate hormone levels: growth hormone, insulin and testosterone in the body have an impact on muscle protein synthesis is crucial. Hormone levels can be regulated through diet and nutritional supplements to stimulate muscle growth.

So what should people who have difficulty building muscle eat?

1.Protein: Beef (high in protein, it is the first choice food to promote muscle gain) Eggs, dairy products, fish, shrimp, lean meat, chicken breast.

2.Carbohydrates, such as multigrain steamed buns, corn, oatmeal, potatoes< /p>

3.Foods rich in vitamins and minerals, such as fruits and vegetables

4.Fatty acids: vegetable oil, olive oil, nut foods, flax oil

（Note: Follow the Fitness bar WeChat public platform, search for " Fitness Bar Network" or "Click to scan and follow”)

        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"><span>Fitness and nutrition class: teach you step by step Write a nutrition plan</span></p>
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"><span><br type="_moz" />
        </span></p>
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"><span></span><span style ="color: rgb(0, 0, 255);"><span>"Fast 7" Dwayne "The Rock" Johnson's daily training diet, eating this way will not make him gain muscle Difficult</span></span></p>
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"><span></span></p >
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"><span> </span><span style ="color: rgb(0, 0, 255);">Fitness nutrition: Let late-night snacks help you grow more muscles! </span></p>
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"></p>
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"></p>
        <div style="margin: 0px; padding: 0px; border: 0px; vertical-align: top;"></p>
        </p>