Develop a simple and effective muscle-building diet plan
Muscle building is a comprehensive and complex process.
It requires proper exercise, and the diet is enough for this very important position. How to eat well and eat effectively is very learned and very particular about it.
The first meal: breakfast because there is no food supply overnight, the body urgently needs metabolism, especially flashing, stepping on to provide energy for the first few hours of work.
Composite fibers “burn” very slowly and provide energy lastingly, which is a better choice.
Of course, you also need to absorb proteins to maintain a constant flow of amino acids in the blood, which helps prevent muscles from catabolizing them.
This meal should provide about 50 grams of protein.
Second meal: Snack in the morning About 3 hours after breakfast is time to eat again.
This is one of the smaller meals of the day, and it only requires the body to get energy for the rest of the morning and maintain a constant amino acid flow in the blood.
The amino acids come from protein, and the protein in this meal replaces chicken breast meat, or high protein powder.
You can add some vitamins, such as fruits.
Fruit is also a good source of cellulose, which is often lacking in the diet of most bodybuilders.
Third meal: lunch The focus of the lunch is protein, which also includes complex glucose and vegetables.
Protein foods such as beef, salmon, etc. are good choices for the muscle growth phase because they can provide extra impurities in addition to protein.
Salmon and other fish contain healthy aunts.
In some other aspects, such as potatoes, rice and pasta.
Fourth meal: Like the snack in the morning before training, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood.
It should be implanted at least one hour before training.
During the muscle gain phase, you replace one.
High protein drink, plus some carbohydrates.
Fifth meal: The meal after training and dinner consists of two parts. The first is a drink that is absorbed within 30 minutes after training.
Absolutely you are trying to increase muscle mass or reduce body fat. At this time, you should add simple bones to supplement the glycogen reserve consumed during training.
The ideal way is to supplement protein and glucose in a ratio of 1: 2.
It is ideal to absorb 25-30 grams of protein, because you must ensure sufficient amino acids to rebuild muscle, and you cannot slow down the simple protein absorption due to excessive protein absorption.
The second part of the meal is supplemented about an hour after the snack. It consists of solid food and should include a complex mixture (such as rice, potatoes) and high-quality protein (such as steak), and eat plenty of vegetables.
Meal 6: Late Night Snack The most important part of this meal is protein to ensure that amino acids are provided to the body when sleeping.
If you want to eat, you can absorb a small amount of impurities.
Of course, most bodybuilders avoid carbohydrates completely at night because they are more likely to turn into aunts at rest.