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Experts recommend the muscle diet diet

1.

Adding enough heat energy The human body needs to consume a certain amount of heat during life and various activities. When bodybuilding training, the energy consumed by the human body is greatly increased.

Muscle growth requires too much transition because each adds 0.

For 45 kg (about 1 lb) of muscle, the body needs about 2500 kcal of displacement.

In order to promote muscle growth, bodybuilders must achieve a conversion of 50 kcal / kg body weight / day.

For example, a person weighing 60 kilograms needs to grow 1 pound of muscle, and need to absorb food that can provide 3000 kilocalories per day.

If you absorb less static electricity than you consume, you will not be able to gain weight.

So you need to absorb more transitions to keep your muscles increased.

銆€銆€2.

Supplementing enough carbohydrates during bodybuilding training is mainly provided by glycogen.

Glycogen is a form of hypertension stored in the liver and muscle, called hepatic glycogen and muscle glycogen.

The most effective way to replenish glycogen is to replenish overlapping substitutes before training or competition or at breakfast, to prepare for adequate energy for training.

In order to obtain good training results, you must also pay attention to supplement sports drinks before, during and after exercise.

In addition, the meal after training is also inevitable for bodybuilders.

Supplementation of appropriate free radicals can transform the muscle breakdown energy supply state caused by training into a synthetic state that increases muscle volume.

International Health Federation nutrition expert Chris?

Eckert recommends that the amount of retinal absorption is generally 2-2 per pound of body weight per day for women.

5 grams, male 2.

5-3.

5 grams.

Don’t just simply add it, because it will be quickly digested, and because it will quickly break down to the peak and fall back quickly, causing blood sugar to drop, which itself is causing terrible catabolism.

Because the body prevents a rapid drop in insulin levels, it secretes another hormone, the proteoglycan, which causes catabolism and damages muscle tissue.

銆€銆€In addition, another reason for carbohydrates as a major source of energy for bodybuilding training is to save protein and prevent muscle breakdown and energy supply due to insufficient sugar supply.

銆€銆€3.

Supplementing high-quality protein bodybuilding training is to increase muscle mass by 鈥渙ver-compensation鈥?caused by 鈥渙verload鈥?

In order to achieve “overload”, there must be sufficient energy sources.

To achieve “super compensation” must have a wealth of repair materials.

Bodybuilding expert Joe?

Wade said: “For bodybuilders, it is better to eat more protein by mistake, and not to eat less by mistake.”

Although this is somewhat biased, it does not lose its truth.

For most bodybuilders, I am afraid that I can’t 鈥渆at more protein鈥?on a regular basis, but I should take protein scientifically and reasonably.

Our recommended protein intake is 1.

6-2.

0 g / kg body weight / day.

Whey protein is currently the best source of protein for muscle growth. It is not only rich in amino acids, but its amino acid composition is more easily utilized by the body than other proteins to form its own muscle protein.

銆€銆€Need to be reminded that: excessive intake of protein can not promote muscle growth more effectively, but will increase the burden of liver and kidney, causing dehydration, calcium loss and other complications, so protein is not good, but also the right amount.

銆€銆€4.

Promotes synthesis, reduces the breakdown of muscle proteins, and is always in an alternating process of renewal and destruction: new protein synthesis, old protein breakdown.The rate of protein synthesis and decomposition determines the size of the muscle mass.

Synthetic factors are like adhesives that bind synthetic muscle raw materials together to help strengthen muscles.

The so-called synthetic factor is a safe and effective “promoting, anti-decomposition” sports nutrition food.

Common stimulating synthetic factors are creatine, glutamine, glutamine peptide, casein, ovalbumin decomposition products (including dipeptides, tripeptides, free amino acids), ornithine complexes (OKG), branched chain amino acids.And 尾-hydroxy-尾-methylbutyrate (HM尾) and the like.

Creatine is an internationally recognized muscle-enhancing supplement that not only increases strength and exercise endurance, but also increases muscle mass and lowers body fat percentage.

However, the use of creatine should be correct. It should be supplemented with sugar, hydrated and protein supplemented during the ingestion.